We Know: All About Vitamin A What is Vitamin A? Preformed Vitamin A or Retinol and Provitamin carotenoids constitute Vitamin A which has many important functions in the body. Vitamin A regulates the immune system, helping the body prevent and fight infections. It helps create and maintain bone formation, healthy teeth, smooth and disease-free skin. It also helps protect the mucous membranes of the mouth, nose, throat and lungs. Vitamin A is an essential vitamin for the eyes as it prevents night blindness and other vision problems What Foods Contain Vitamin A? Retinol is the most active (usable) form of vitamin A and is found in animal fats, such as butter, cheese, egg yolk and whole milk. It is also found in animal liver and some fortified foods. Carotenoids (which will be turned into Vitamin A as needed), like beta-carotene, are found in plant foods such as darkly colored fruits and vegetables. Carrots, spinach, cantaloupe, apricots and red pepper are all very good source of beta-carotene. Who Needs Extra Vitamin A? Vitamin A deficiencies are most common in people with restricted diets such as vegetarians who do not eat eggs or dairy and do not eat enough dark vegetables and fruits. Those who drink excessive amounts of alcohol are at risk for vitamin A deficiency and need to include a lot of "A" rich foods in their diet. Research shows that cigarette smoking can also cause vitamin A deficiencies What are the Risks of Vitamin A Deficiency? Night blindness and light sensitivity are symptoms of vitamin A deficiency. A severe deficiency can lead to blindness. Also, those who do not get enough vitamin A are more prone to get infectious diseases What are the Risks of Too Much Vitamin A? Too much vitamin A (vitamin A toxicity) can lead to Hypervitaminosis (excessive levels of vitamin A in the body). The major effects of vitamin A toxicity are birth defects, central nervous system disorder, liver abnormalities, reduced bone mineral density which can in turn lead to osteoporosis. High levels of beta-carotene turns the skin yellow or orange but the color returns to normal once the intake of the vitamin is reduced Talk to your doctor before taking Vitamin A supplements or if you suspect toxicity.
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