Stop assuming that Vitamin A is only for vision care. In reality, it has more benefits than you might think. It not only helps the eyes adjust to low-light conditions but also strengthens the immune system, keeps the skin and body tissues healthy, and contributes to many other essential functions. If you want to learn more about what Vitamin A can do, keep reading this article.

Health Tips: What Does Vitamin A Do, and What Foods Contain It?

What Is Vitamin A, and How Many Types Are There?

Vitamin A is a fat-soluble vitamin that is vital for maintaining various bodily functions. There are two primary forms of Vitamin A:

1. Retinoids: Found in animal-based foods, retinoids are the active form of Vitamin A that the body can use immediately. This group includes retinol and its derivatives like retinoic acid, found in liver, fish, eggs, and dairy products.
2. Carotenoids: Found in plant-based foods, carotenoids are provitamin A that the body must convert into the active form before it can be utilized. One well-known carotenoid is beta-carotene, found in orange, yellow, and green vegetables and fruits such as carrots, sweet potatoes, spinach, and mangoes.

What Are the Benefits of Vitamin A?

Vitamin A is a nutrient that offers multiple health benefits:

1. Eye Health: Vitamin A is crucial for vision as it helps produce rhodopsin, a protein necessary for seeing in low-light conditions. A deficiency in this vitamin can lead to night blindness.
2. Immune Support: It helps strengthen the immune system by promoting the production of white blood cells, which are essential for fighting off infections.
3. Cell Growth and Development: Vitamin A supports cell and tissue growth, making it especially important for children, teenagers, and pregnant women.
4. Skin Health: It maintains skin hydration and aids in repairing damaged skin cells.
5. Bone and Tooth Health: Vitamin A plays a role in building and maintaining strong bones and teeth.
6. Reproductive Health: It is crucial for reproductive processes and the development of embryos and reproductive cells in both males and females.
7. Red Blood Cell Production: Vitamin A helps in the production and growth of red blood cells, which are responsible for transporting oxygen throughout the body.
8. Mucous Membrane Development and Maintenance: Vitamin A aids in the development and maintenance of various mucous membranes, such as those in the intestines, respiratory tract, and urinary tract, ensuring optimal organ function.

Which Foods Are Rich in Vitamin A?

Vitamin A is found in both animal and plant-based foods. Not only does it benefit eye health, but it also plays a vital role in boosting the immune system and maintaining healthy skin. Here’s a list of foods high in Vitamin A:

• Animal Liver: Liver is one of the richest sources of Vitamin A, especially beef and chicken liver.
• Dairy Products: Dairy items like milk, cheese, and yogurt are good sources of Vitamin A.
• Fish: Certain types of fish, such as salmon and mackerel, contain high levels of Vitamin A.
• Orange and Yellow Vegetables and Fruits: Carrots, sweet potatoes, and squash contain beta-carotene, which the body converts into Vitamin A.
• Dark Green Leafy Vegetables: Spinach and kale are rich in carotenoids, which are precursors to Vitamin A.
• Cod Liver Oil: Cod liver oil is a highly concentrated source of Vitamin A and also contains beneficial omega-3 fatty acids.
• Pumpkin: Pumpkin is a versatile food that is rich in beta-carotene.
• Mango: Mangoes are high in both beta-carotene and Vitamin A.
• Bell Peppers: Bell peppers are a good source of both Vitamin A and Vitamin C, making them excellent for overall health.
• Legumes: Some legumes, like edamame and green peas, contain carotenoids that can help boost Vitamin A levels in the body.

How Much Vitamin A Should You Consume Daily?

The recommended daily intake of Vitamin A varies depending on age and gender. For general adults, the recommended daily allowance (RDA) is approximately 700-900 micrograms (µg) per day. Pregnant and breastfeeding women may require a higher amount.

Recommended Daily Allowance (RDA) of Vitamin A:

• Infants (0-12 months): 400-500 µg
• Children (1-3 years): 300 µg
• Children (4-8 years): 400 µg
• Children (9-13 years): 600 µg
• Adolescents (14-18 years): 900 µg (males), 700 µg (females)
• Adults (19+ years): 900 µg (males), 700 µg (females)
• Pregnant Women: 770 µg
• Breastfeeding Women: 1,300 µg

Vitamin A Supplements: Should You Consider Them?

Vitamin A supplements come in the form of retinol and beta-carotene. Choosing the right form and dosage should depend on individual needs and health conditions. It is advisable to consult a doctor before taking any supplements to avoid exceeding the recommended dosage.

If you want to boost your Vitamin A levels for better health, you can consult a doctor and choose from personalized vitamin packs by CARE Persona. All of CARE Persona's vitamin formulas are clinically researched and proven to effectively support health. The best results are often seen in those who have undergone DNA testing with Geneus DNA, as they can receive a vitamin regimen that best suits their genetic needs.

Conclusion
Vitamin A is a vital nutrient that plays a diverse role in the body, not only in vision support but also in boosting immunity, promoting cell growth, maintaining healthy skin, and enhancing bone and tooth health. Consuming a balanced diet rich in Vitamin A and considering supplements when needed can ensure your body receives the full spectrum of its benefits.