Vitamin A (Retinol, Retinoic Acid).
Vitamin A plays a big role in many things. It is important for growth, development, cell recognition, and contributes to improving eyesight, boosting the health of the immune system, and even reproduction.
Vitamin A is a very powerful antioxidant that helps maintain the functions of the heart, lungs, and kidneys, along with various other organs in the human body.
Forms and types of vitamin AVitamin A is found in different types, which are as follows:
▪️ Formed Vitamin A: Found in meat, fish and dairy products.
▪️Pro vitamin A: It is found in fruits, vegetables and plant sources.
Vitamin A is found in many foods, such as spinach, dairy products and liver. Other sources are foods rich in beta-carotene, such as green leafy vegetables, carrots and cantaloupe. Your body converts beta-carotene into vitamin A.
As an oral supplement, vitamin A mainly benefits people who have a poor or limited diet or who have a condition that increases the need for vitamin A, such as pancreatic disease, eye disease or measles. If you take vitamin A for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food.
The recommended daily amount of vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women.
Symptoms of vitamin A deficiency.
Vitamin A deficiency may lead to many problems, the most important of which are the following:
▪️ Dry eyes are one of the most common problems associated with vitamin A deficiency.
▪️Infertility and pregnancy problems.growth retardation;
▪️Throat and chest infections.impaired wound healing;
Vitamin A benefits.
Eating the necessary amounts of vitamin A includes the following benefits:
1- Reducing the risk of cancer.
Taking vitamin A with appropriate levels from plant sources has been linked to a lower risk of lung cancer, but this relationship is not correct with vitamin A supplements.Various scientific studies have also shown that vitamin A may reduce the risk of both prostate and colon cancer.
2- Contribution to the treatment of diabetes.
Retinoic acid is a type of vitamin A that has been found to play a role in maintaining the balance of blood sugar levels.Some scientific studies indicated that this would help in the treatment of type 2 diabetes.
3- Maintain healthy skin and hair.
Vitamin A is important for the growth of all body tissues, including skin and hair.It contributes to the production of sebum which is an oil that helps maintain proper levels of moisture for both hair and skin.
4. Benefits of vitamin A for the eye.
Vitamin A is necessary to protect the eye from night blindness and deterioration in eye health associated with age, such as macular degeneration, which is a major cause of vision loss, and the causes of macular degeneration are usually not known, but it can be Oxidative stress plays a role, so carotenoids with antioxidant properties may help prevent age-related macular degeneration.
5. Benefits of vitamin A for immunity.
Vitamin A plays a vital role in maintaining the strength of the immune system and supports it to perform its functions, and among the parts that increase the strength of its immunity are the mucous barriers in the eyes, lungs, intestines, and genitals. In addition, it contributes to the production of white blood cells.Benefits of vitamin A for bones: One of the benefits of vitamin A for bones is that it maintains them with age, as it is necessary for bone growth and development.
Potential Dangers of Vitamin A.
In general, there are no risks in taking the recommended daily dose of vitamin A, but if this dose is increased, the risks may include:
1. Changes in the skin such as yellowing, cracking and sensitivity as a result of exposure to sunlight.
2. Changes in vision, especially in children.
3. Cracked and cracked nails.
4. Changes in hair such as hair loss.
5. Pain and osteoporosis.
6. Nausea, dizziness and headache.
7. Difficulty gaining weight and loss of appetite.
8. Gum problems.
9. constant fatigue.
10. Liver problems.
Vitamin A sources.
Vitamin A can be obtained from animal and plant sources. Foods rich in vitamin A and natural sources of vitamin A include:
▪️ Breakfast cereal fortified with vitamin A.Orange and yellow vegetables and fruits such as pumpkin, carrots, squash, red peppers, and sweet potatoes.
▪️Legumes, especially lentils and beans.
▪️Milk and cheese.
▪️Dark green leafy plants like spinach and broccoli.
▪️Organ meats such as liver.
▪️Fatty fish such as tuna.
Regarding the daily dose, it varies according to the age group, and it is as follows:
▪️ Children under three years of age: 600 mcg daily.
▪️ Between 4 and 8 years old: 900 mcg daily.
▪️ Between 9 and 13 years: 1,700 mcg daily.
▪️ 14-18 years: 2,800 mcg daily.
▪️ Over 19 years of age: 3,000 micrograms daily.
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