Vitamin A Rich Foods, Deficiency Symptoms & Risks You Need to Know
Vitamin A, also known as retinol, has several important functions.
• keeping skin and the lining of some parts of the body, such as the nose,
• Increased Protection from Bacterial and Viral Infections - Vitamin A is essential for healthy surface linings of the eyes, mucous membranes, respiratory, urinary, and intestinal tracts, which help the body protect against infection. (4,5,6)
• Proper Immune Functioning - Vitamin A regulates the immune system and plays a key role in making white blood cells which fight off infections in the body. (4,5,6)
• Cancer Protection (*Food Sources Only) - Studies suggest beta-carotene and vitamin A lower risk of many types of cancer. (7) This effect could mainly be from a diet high in vegetables and not from supplements. Vitamin A supplements have been shown to increase risk of lung cancer. (8,9,10)
• Better Eye Health and Protection Against Age-Related Macular Degeneration - Oxidative stress plays a role in macular degeneration (poor eye-sight in old age). Anti-oxidants including vitamin A, Lutein, and Zeaxanthin, are thought to play a roll in reducing macular degeneration and preserving good eye health into old age. (2)
•
Good sources of vitamin A
Good sources of vitamin A include:
• cheese
• eggs
• oily fish
• fortified low-fat spreads
• milk and yoghurt
• liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (this is particularly important if you're pregnant)
You can get vitamin A by including good sources of beta-carotene in your diet, as the body can change this into vitamin A.
The main food sources of beta-carotene are:
• yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
• yellow fruit, such as mango, papaya and apricots
The top 10 vitamin a foods from going down in importance is
How High vitamin A foods include sweet potatoes, carrots, fish (tuna), winter squashes, dark leafy greens, cantaloupe, lettuce, bell peppers, broccoli, and grapefruit
The amount of vitamin A adults aged 19 to 64 need is:
• 0.7mg a day for men
• 0.6mg a day for women
You should be able to get all the vitamin A you need from your diet.
Any vitamin A your body doesn't need immediately is stored for future use. This means you don't need it every day.
See the full government dietary recommendations (PDF, 148kb) for levels for children and older adults.
Causes of Vitamin A Deficiency
• Young Children and Breast Feeding Women - Getting enough vitamin A is important for children's development. Deficiency is sometimes seen in developing countries. When breast feeding, both child and mother may become deficient in vitamin A. Xerophthalmia is a common sign of deficiency. Symptoms include dryness of the cornea and redness around the eye. (2)
• People With Cystic Fibrosis - CS Leads to a pancreatic disorder and improper absorption of fats. Vitamin A is absorbed via fat. When fat is not absorbed, vitamin A deficiency occurs.
What happens if I take too much vitamin A?
According to some research, having more than an average of 1.5mg a day of vitamin A over many years may affect your bones, making them more likely to fracture when you're older.
This is particularly important for older people, especially women, who are already at risk of osteoporosis, a condition that weakens bones.
If you eat liver or liver pâté more than once a week, you may be getting too much vitamin A.
Many multivitamins contain vitamin A. Other supplements, such as fish liver oil, are also high in vitamin A.
If you take supplements containing vitamin A, make sure your daily intake from food and supplements doesn't exceed 1.5mg.
If you eat liver every week, don't take supplements that contain vitamin A.
If you're pregnant
Having large amounts of vitamin A can harm your unborn baby. So if you're pregnant or thinking about having a baby, don't eat liver or liver products, such as pâté, because these are very high in vitamin A.
Also avoid taking supplements that contain vitamin A. Speak to your GP or midwife if you would like more information.
Women who have been through the menopause and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day from food and supplements.
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