Vitamin A is a fat soluble vitamin. It is a very important nutrient.

There are two broad categories of vitamin A nutrients

  1. Retinoid: A large portion of retinoid is found in animal foods. Every human being needs retinoid form of vitamin A. Some of the reasons why retinoid is needed in the body is because it is important nutrient in cases of pregnancy, growth of child, production of red blood cell and prevention of many other diseases.

  2. Carotenoids: A large part of carotenoids is found in plant food. Carotenoids function as antioxidant as well as anti inflammatory nutrients. Some of the reasons why carotenoids is needed in the body is because it protects our health, prevent age related macular degeneration and many more.

It is important to have both of these nutrients. But it is not necessary to have both animal and plant food. This is because the carotenoids can be easily converted to retinoid.

Conversion of Carotenoids into Retinoid

If carotenoids are easily converted into the retinoid then the beta carotenoids are the best carotenoids for the body. This is because beta carotenoids take half amount of beta carotene to make the retinoid when compared to alpha carotene or any other nutrient.

Importance of Vitamin A in the Body

  1. It is important where vision is concerned

  2. It is important for gene transcription

  3. It is important for regulating immunity system

  4. It is necessary for growth of healthy skin and nourished hair

  5. It helps in growth of cells

  6. It helps to regulate the reproductive processes in both male and female

Deficiency of vitamin A can Lead to -

  1. Blindness

  2. Regular viral infection

Dosage of Vitamin A

Excess of everything is bad so the amount of vitamin A in body should also not increase the limit. The problems that can be caused due to excess of vitamin A are:

  1. Vomiting

  2. Hair loss

  3. Nausea

  4. Dizziness

  5. Irritating skin

Vitamin A Rich Foods

  1. Sweet Potato: Sweet potato has the highest vitamin A content. It has over 438.1% of vitamin content in it. The orange color of sweet potato indicates the high carotenoids content. Therefore it helps to prevent cancer and blindness. It also helps to protect skin from aging at early age.

  2. Carrots: Carrots also have high amount of vitamin A. It contains 407.6% of vitamin A. it prevents the degeneration of the cells and help the skin to glow. It also help to prevent cancer and also have cancer curing features. Raw carrot as well the juice of carrot is beneficial for the body. People who have to cure their eyes and improve their vision take lot of carrot juice. It has a property to heal eyes at a very fast rate.

  3. Spinach: It has 377.3 % of vitamin A content. It is very strong anti oxidant. It helps to prevent the problem of osteoporosis and blood pressure. It helps the skin to be healthy by maintaining the moisture in the skin and thus prevent wrinkles. It is also a powerful food material to protect the body against the prostate cancer.

  4. Kale: It has 354.1% of vitamin A content. It protect the cells from the free radical that are the cause if stress. It protects the body from the arthritis, asthma and cellular oxidation. It has anti oxidant and anti inflammatory properties. With high content of vitamin A it helps to maintain strong teeth, it helps in proper functioning of reproductive system.

  5. Collard Greens: It has 308.3% of vitamin A content. It has flavanoids in it. It helps to maintain the mucous membrane. It is helpful to protect the skin and also the vision. It has antioxidant properties.

  6. Swiss Chard: It has 214.3% of vitamin A content in it. It is a store house of many nutrients. It prevents much disease and also prevents osteoporosis, prostate cancer. It has anti oxidant properties.

  7. Winter Squash: It has 211.3% of vitamin A content. It helps too reduce the inflammation in the lungs.

  8. Romaine Lettuce: Dark lettuce provides the maximum vitamin A content. The vitamin A content in romaine lettuce is about 163.5%. It prevents the risk of heart problem.

All these food materials are helpful in preventing the deficiency of vitamin A in the body. It should be taken in an adequate amount.

Be rich be strong!!

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