Vitamin A
Introduction, Functions, RDA, Deficiency
By IC Fitness Club – An Institute of Fitness Science
Introduction
• Vitamin A is a vital and essential fat-soluble vitamin that plays a critical role in maintaining overall health and wellbeing. It belongs to a group of organic compounds that includes retinol, retinal, and retinoic acid. These compounds are crucial for several physiological functions within the human body.
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Sources of Vitamin A
Vitamin A can be obtained from two main sources:
• Preformed Vitamin A: This type of Vitamin A is found in animalbased foods such as liver, fish oil, dairy products, and eggs.
• Provitamin A Carotenoids: These are found in colourful fruits and vegetables like carrots, sweet potatoes, spinach, and mangoes. The body can convert these carotenoids into Vitamin A.
Functions & Role of Vitamin A
• Vision: Retinal, one form of Vitamin A, is a key component of the visual pigments in the eyes. It plays a vital role in converting light into nerve signals, allowing us to see in low-light conditions and maintain good vision.
• Immune Support: Vitamin A is essential for a robust immune system. It helps in the development and proper functioning of white blood cells, which are crucial for fighting off infections and diseases.
• Skin Health: Another form of Vitamin A, retinoic acid, is well-known for its benefits in promoting healthy skin. It supports cell turnover, helps maintain skin integrity, and is used in various skincare products for its rejuvenating properties.
• Growth and Development: Vitamin A is crucial for the proper growth and development of children. It is necessary for the development of bones, teeth, and soft tissues.
• Antioxidant Properties: Vitamin A acts as an antioxidant, protecting the body against damage caused by free radicals, which can lead to various chronic diseases and premature aging.
Deficiency and Toxicity:
• Vitamin A deficiency can result from inadequate dietary intake and can lead to several health issues, such as night blindness, dry eyes, impaired immunity, and growth problems.
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Recommended Intake
• The recommended daily intake of Vitamin A varies based on age, gender, and life stage. The average Intake is 700mcg/day for adults. It is essential to follow the recommended guidelines to maintain a proper balance of this crucial vitamin in the body.
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In conclusion, Vitamin A is a multifunctional nutrient that is indispensable for various bodily processes, including vision, immunity, and skin health. A balanced diet rich in Vitamin A sources is crucial to ensure optimal health and prevent deficiency or toxicity-related issues.
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Conclusion
In conclusion, Vitamin A is a multifunctional nutrient that is indispensable for various bodily processes, including vision, immunity, and skin health. A balanced diet rich in Vitamin A sources is crucial to ensure optimal health and prevent deficiency or toxicity-related issues.
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