Vitamin
A
By Charles
Silverman
Vitamin
A comes from animal sources such as eggs and meat, and is present in
the form of a precursor called beta-carotene , when manufactured by plants.
Vitamin A
is found in milk, cheese, cream, liver, kidney, cod and halibut fish oil.
All of these sources, except for skim milk that has been fortified with
vitamin A, are high in saturated fat and cholesterol. The vegetable sources
of beta-carotene are fat and cholesterol free. The body regulates the conversion
of beta-carotene to vitamin A, based on the body's needs. Sources of beta-carotene
are carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink
grapefruit,apricots, broccoli, spinach, and most dark green, leafy vegetables.
The more intense the color of afruit or vegetable, the higher the beta-carotene
content.
Functions
Vitamin A helps
in the formation and maintenance of healthy teeth, skeletal and soft tissue,
mucous membranes, and skin. It is also known as retinol, as it generates
the pigments that are necessary for the working of the retina. It promotes
good vision, especially in dim light. It may also be required for reproduction
and lactation. Beta carotene, which has antioxidant properties, isa precursor
to vitamin A.
Recommendations
Recommended
daily allowances (RDAs) are defined as the levels of intake of essential
nutrients that the Food and Nutrition Board judges to be adequate to meet
the known nutrient needs of almost all healthy persons.
The best way
to get the daily requirement of essential vitamins is to eat a balanced
diet that contains a variety of foods from the food guide pyramid.
Side Effects
Vitamin A deficiency
can increase the susceptibility to infectious diseases, as well as cause
visionproblems. When you are seriously deficient in vitamin A, your body
suffers dire consequences: your bones, reproductive organs, skin, and your
respiratory tract all begin to malfunction.
Large doses
of vitamin A can be toxic although you would have to take about 50,000
IU or more daily that's ten times the RDA for an extended period of time
for you to develop signs of intoxication . They can also cause abnormal
fetal development in pregnant
women. Increased amounts of beta-carotene can turn the color of skin to
yellow or orange.
The skin color returns to normal once the increased intake of beta-carotene
is reduced.
We recommend
to take beta-carotene instead of vitamin A, since beta-carotene is not
toxic even in large amounts, because the body takes only the amount needed
and converts that into vitamin A while the rest is excreted.
Vitamin A, as you can see, is an essential nutrient, that our bodies
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