Vitamin A

Vitamin A is a fat-soluble vitamin and an essential nutrient for the human body. Since vitamin A is fat-soluble it is stored in the body’s fat tissue for later use.

Vitamin A is a collective name for a group of fat-soluble compounds namely, retinol and retinyl esters (preformed vitamin A) and carotene (provitamin A).

Preformed Vitamin A is mainly found in animal products, while carotene is found predominantly in plant foods.

Why is Vitamin A essential for our body?

Vitamin A is essential for vision, cell growth, immune function, and the development of the foetus.

Vitamin A for eyes:

Vitamin A is most vital for eye health and vision. It is necessary for a clear vision in dim light.

It also maintains the integrity of the epithelial tissues of the eyes. Vitamin A protects against certain age-specific eye diseases like age-related macular degeneration (AMD).

Vitamin A for skin:

Vitamin A is necessary for both the upper and lower layers of the skin. It prevents sun damage to the skin by suspending the process of collagen breakdown. Lack of Vitamin A can make the skin dry, dull, and prickly.

Vitamin A for immunity:

Vitamin A is also known as an anti-inflammation vitamin as it plays a crucial role in enhancing immune functions. It plays a major role in cell differentiation of the immune system cells thereby, prevents the body from most infective diseases.

Vitamin A for hair:

Retinol or Vitamin A contributes keeps the scalp moisturized and is essential for healthy hair growth. It prevents the breakage of hair by promoting the secretion of sebum from the scalp.

How much Vitamin A do we need?

The Recommended Dietary Allowance (RDA) by the Indian Council of Medical Research (ICMR) of retinol is:

Men: 600 mcg/day

Women: 600 mcg/day

Pregnant women: 800 mcg/day

Infants (6-12 months): 350 mcg/day

Children (1-6 years): 400 mcg/day

Children (7-9 years): 600 mcg/day

Children (10-17 years): 600 mcg/day

What are the signs and symptoms of Vitamin A deficiency?

Vitamin A deficiency in the body can lead to:

• Dryness of the eyes (Xeropthalmia)
• Night blindness
• Irregular patches on the white part of the eyes
• Dry skin
• Dry and brittle hair

What are the sources of vitamin A?

Plant sources: Sweet potatoes, pumpkin, carrots, spinach, bell peppers, amaranth leaves, drumstick leaves, mint, radish leaves, coriander, cabbage, papaya, mangoes, and tomatoes.

Animal sources: Whole milk, butter, ghee, curds, egg yolk, fish, beef liver, cod liver oil, and chicken liver.

Can excess vitamin A cause any problems?

Vitamin A is fat-soluble and can be stored in the fat tissues of the body. If there is too much vitamin A stored in the body, it can be toxic. 

The upper limit of intake of preformed Vitamin A is 3000 mcg.

Signs of toxicity:

• Nausea and vomiting
• Bone pain
• Sensitivity to bright light like sunlight
• Vision changes such as blurry sight
• Dry skin
• Headache
• Jaundice

Though it is rare to consume high doses of preformed vitamin A through food sources, it is commonly linked with Vitamin A supplements.

Vitamin A is an essential nutrient vital for eye health, immune system, and foetal development.

Both deficiency and excess intake can cause side effects. Hence, it is important to meet the RDA of 600 mcg daily for adults, making sure not to exceed the upper daily limit of 3,000 mcg.

A healthy, well-balanced diet is a great way to provide the body with a safe amount of this essential nutrient.