Whole Food Nutrition
Vitamin A Benefits
Vitamin A is the generic name used for a group of naturally
occurring molecules called retinoids. The body uses vitamin A
for the maintenance of healthy skin, good vision, and a robust
immune system. This vitamin plays an essential role in vision,
particularly night vision, normal bone and tooth development,
reproduction, and the health of skin and mucous membranes (the
mucus-secreting layer that lines body regions such as the
respiratory tract). Vitamin A also acts in the body as an
antioxidant, a protective chemical that may reduce the risk of
certain cancers.
Vitamin A is essential to overall good health and individuals
that do not get an adequate amount of vitamin A in their diet
have been shown to be more vulnerable to infection and
infectious diseases, including AIDS, measles, bronchitis, yeast
infections, and boils or abscesses.
A deficiency in vitamin A could also lead to a variety of skin
disorders; such as psoriasis, rashes, rosacea, and warts; and to
night blindness or overall decrease in the quality of vision.
Other symptoms of vitamin A deficiency include loss of taste or
smell, distorted color vision, dry eyes, loss of appetite, and
poor balance.
Retinol, the active form of vitamin A, is rarely found in food.
Instead, the body converts other substances found in the diet
into vitamin A. These substances are called precursors to
vitamin A.
One such precursor is fatty acid retinyl ester, commonly found
in egg yolks, liver, fish oil, whole milk and butter (some
brands of reduced-fat milk, margarine, and breakfast cereal are
also fortified with vitamin A).
Another precursor to vitamin A is found in the carotinoid
beta-carotene. Fruits and vegetables that appear bright orange
or yellow in color, such as carrots, squash, yams, cantaloupe,
watermelon, apricots, and mangoes, are high in beta-carotene.
All green vegetables, such as spinach, broccoli, kale,
asparagus, etc., are also a good source of carotenoids.
Vitamin A is found naturally in many foods. Each of the
following contains at least 0.15mg of Vitamin A or beta carotene
per 1.75-7 oz. (50-200g):
Sweet potatoes
Carrots
Collard greens
Kale
Pumpkin
Spinach
Sweet peppers
Winter squash
Apricots
Cantaloupe melon
Mango
Liver (beef, pork, chicken, or turkey)
Eggs
Broccoli
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