Vitamin A – Skin & Vision

Vitamin A is a vital nutrient that plays a significant role in maintaining overall health. As a fat-soluble vitamin, it is stored in the liver and is essential for various physiological processes, from supporting vision to boosting the immune system.

Here’s everything you need to know about why vitamin A is crucial, what it does for your body, and where you can find it in your diet.

Key Functions of Vitamin A in the Body

1. Promotes Eye Health and Vision
   One of the most well-known benefits of vitamin A is its role in maintaining healthy vision. The vitamin is a key component of rhodopsin, a protein in the retina that allows us to see in low-light conditions. Additionally, vitamin A helps prevent age-related macular degeneration (AMD) and supports the health of the cornea, the outermost layer of the eye.
2. Strengthens the Immune System
   Vitamin A is a crucial player in enhancing the immune system. It helps form and maintain mucous membranes in the respiratory, digestive, and urinary tracts, which act as the body’s first line of defense against infections. By supporting the production and function of white blood cells, vitamin A also assists in combating harmful pathogens.
3. Supports Skin Health and Cell Growth
   This vitamin is essential for healthy skin and tissue repair. Vitamin A promotes cell growth and differentiation, which is important for wound healing and maintaining the integrity of skin barriers. It’s also commonly used in skincare products to reduce acne and improve skin texture.
4. Enhances Reproductive Health
   In both men and women, vitamin A contributes to reproductive health by regulating the development of sperm and eggs. It also plays a key role during pregnancy, ensuring proper fetal development, including the formation of the heart, lungs, kidneys, and other vital organs.

Food Sources of Vitamin A

Vitamin A comes in two main forms: preformed vitamin A and provitamin A.

• Preformed Vitamin A (retinol and retinyl esters) is found in animal-based foods.
• Provitamin A (beta-carotene) is a plant-based precursor that the body converts into vitamin A.

Here are some of the best dietary sources:

1. Animal-Based Sources
   • Liver: Beef liver and cod liver oil are among the richest sources of preformed vitamin A.
   • Dairy: Milk, cheese, and yogurt are fortified with vitamin A in many countries.
   • Eggs: Egg yolks provide a moderate amount of vitamin A.
2. Plant-Based Sources
   • Orange and Yellow Vegetables: Carrots, sweet potatoes, and pumpkins are rich in beta-carotene, the plant-based form of vitamin A.
   • Leafy Greens: Spinach, kale, and collard greens are excellent sources.
   • Fruits: Mangoes, apricots, and cantaloupe also provide a healthy dose of beta-carotene.

How Much Vitamin A Do You Need?

The recommended dietary allowance (RDA) for vitamin A varies based on age and gender. Adult men require about 900 micrograms (mcg) of retinol activity equivalents (RAE) per day, while women need about 700 mcg RAE. Pregnant and breastfeeding women may need slightly more.

However…

Considering our modern way of life and convenience of fast/processed food, we do not always get all the nutrients we need from our food. And a lot of people are deficient in many crucial nutrients.

A very effective way of replenishing missing nutrients is by taking a multivitamin mixture. This will give your body the “building blocks of life” it really (and desperately) needs.

“Take care of your body – it’s the only place you have to live.”