What is Vitamin A? Vitamin A Benefits and Deficiency

What is Vitamin A?

There are two different forms for vitamin A: Preformed vitamin A: It is found in red meat, fish and organ meats (liver, spleen, brain, etc.), milk and dairy products, and eggs. Provitamin A carotenoids: Provitamin A carotenoids are converted into vitamin A by our body. They are found in fruits, vegetables and other plant products.

What Does Vitamin A Do and What Are Its Benefits?

Vitamin A benefits the formation and maintenance of skeletal and soft tissues, healthy teeth and clear skin.

• Vitamin A helps you see well, especially in low light.
• It also plays an important role in having a healthy pregnancy and breastfeeding.
• Vitamin A helps you have a strong immune system.
• It is used therapeutically in infections caused by viruses.
• Since vitamin A is a powerful antioxidant source, its therapeutic properties are used in cardiovascular diseases.
• Vitamin A protects against some types of cancer.
• It is used for skin problems because it has protective properties against aging.
• It is used in the treatment of sun-sensitive diseases.
• It has a therapeutic effect on acne, pimples and comedones occurring on the skin.
• It prevents the formation of blemishes on the skin.
• It has a protective effect against the formation of aging lines.

What are the Foods with High Vitamin A Content?

Vitamin A is a vitamin that can be obtained naturally from plant or animal sources.

• It is found in large amounts in offal such as beef liver, brain and spleen. It is beneficial to consume these foods in a controlled manner due to their high saturated fat and cholesterol content.
• Some types of fish, such as herring, salmon, and cod
• Eggs, cheese, fortified milk
• Orange or yellow vegetables and fruits, such as carrots, sweet potatoes, pumpkins, mangoes and melons
• Dark green leafy vegetables such as broccoli and spinach
• Fortified breakfast cereals

The darker or brighter the color of a vegetable or fruit, the higher the amount of carotenoids. If plant foods containing beta carotene are consumed together with small amounts of quality fat sources such as olive oil, walnuts, hazelnuts or avocados, their absorption in the body increases accordingly.

What is Vitamin A Deficiency?

Vitamin A deficiency is when the body lacks the amount of vitamin A it needs to function properly. Vitamin A deficiency can initially cause vision loss and blindness. It can also cause unwanted health problems in the skin, heart, lungs, tissues and immune system.

What Causes Vitamin A Deficiency?

• Consuming less than the required amount of foods that are sources of vitamin A
• Having bowel or pancreatic surgery
• Health problems occurring in the liver (90% of vitamin A is stored in the liver)
• Since vitamin A is a fat-soluble vitamin, absorption problems that occur in the intestines (chronic diarrhea, health problems in the pancreas, obstruction in the bile ducts, cystic fibrosis, celiac, etc.)
• Long-term energy or protein deficiency

What are the symptoms of Vitamin A deficiency?

One of the early symptoms of vitamin A deficiency is night blindness. An individual with night blindness may have difficulty seeing well in the dark. As the body’s vitamin A deficiency increases, spots appear on the white part of the eye and problems in tear production may occur. In later cases, drying of the cornea may occur. Open wounds (corneal ulcers) may appear in the eye due to drying of the cornea, or vision may be lost due to clouding of the cornea (keratomalacia).

What Complications May Occur in Vitamin A Deficiency?

Complications caused by vitamin A deficiency include:

• Eye problems: Vitamin A is an important factor in many functions of the eyes. Vision loss and problems may occur.
• Skin problems: Vitamin A deficiency can cause dry, scaly or itchy skin.
• Infertility: Vitamin A plays an important role in the reproductive system. Vitamin A deficiency can cause problems conceiving or infertility.
• Growth problems: Vitamin A deficiency may cause retardation in growth and development in children.
• Respiratory infections: Vitamin A deficiency can lead to infections in the chest area and throat. Problems may occur in the immune system due to developing infections.

Is Excess Vitamin A Harmful?

Although vitamins are necessary for our body, too much of them can be harmful to our body. Since vitamin A is a vitamin stored in the body, if more than the daily amount is taken, it can accumulate in the body and cause damage to tissues and organs. Symptoms such as dry skin, nausea and vomiting, bone pain, and eye sensitivity to bright light may occur if high doses of vitamin A are used. Taking more vitamin A than necessary causes birth defects during pregnancy. Pregnant women who take excessive amounts of vitamin A are five times more likely to have a risky birth than other pregnant women. Vitamin A is very important in the first trimester, when the baby’s organs are developing. In this process, care should be taken not to consume excessive amounts of vitamin A sources. More care should be taken when meeting the vitamin A requirements of infants and children. They may develop reactions in their bodies after taking vitamin A or foods containing vitamin A.

How Much Vitamin A Should We Take Daily?

Vitamin A is found in foods in two forms: retinol and carotene. The daily requirement for vitamin A varies between 1000 micrograms for an adult male, 800 micrograms for an adult female, and 300 to 600 micrograms for children and adolescents. By consuming animal foods together with red, yellow or orange vegetables, the need for vitamin A is met from natural sources.

Should I Take Vitamin A Supplement?

The easiest way to meet the vitamin your body needs is to create healthy plates that include healthy proteins, whole grains, and plenty of fresh fruits and vegetables. Taking a vitamin supplement may mean you’re getting that vitamin, but you may not be getting other ingredients that would help your body use the supplemented vitamin. If you are on a restrictive diet (for example, a vegan diet) or have a health condition that affects the way you eat and digest food, you may need to take vitamin supplements to prevent deficiency and stay healthy. It is a good idea to talk to your doctor or a nutritionist before taking any vitamin supplement.

In Which Situations Should I Pay Extra Care to My Vitamin A Intake?

Since most people can get the recommended amount of vitamin A through an adequate and balanced diet, vitamin A deficiency is not a risk factor for the population. During pregnancy and breastfeeding, the need for vitamin A is quite high to support the healthy development of the baby and to secrete quality breast milk. However, taking high doses of vitamin A during pregnancy may increase the risk of congenital problems. For this reason, it may be useful to get help from a dietitian to eat healthy during pregnancy and lactation. Vitamin A is very important for the healthy growth and development of children. During this period, it is beneficial for children to consume foods rich in vitamin A.