Fara 17 March 2009 General Health, Healthy Eating, Nutritions 44 views No Comment/Trackback Print This Post  Email This Post

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The functions and list of foods rich in Vitamin A

There are two categories of nutrients that our body needs in a very little amount, which are vitamins and minerals. Going beyond the daily recommendation is not advisable because oftentimes, the excess of certain minerals and vitamins can be the main cause of several severe health hazards. For example, excessive intake of sodium, or commonly known as salt can lead to high blood pressure and heart diseases. Learn how you can reduce salt in your daily food intake by reading my previous post on Low sodium diet to prevent diseases

However, this post wasn’t meant to discuss generally on vitamins and minerals. The main focus this time is Vitamin A. Vitamin A is one of groups of compounds that are meant for various functions in the body. One of the substances that is most recognized and found in many books and advertorial campaigns is what we called as retinol and is being used as a standard in measuring the activity of other compounds. Basically, Vitamin A can be divided into two main types, which are pre-formed Vitamin A and pro-Vitamin A. both of these types are fat-soluble. Pre-formed Vitamin A can be found in foods of animal origins in the form of retinol or retinal. Whereas the pro-Vitamin A can be found in many fruits and vegetables and the term is formally meant for compounds in a group of plant pigments known as carotenes. One such example that is well-known is beta-carotene.

Functions and recommended consumption of Vitamin A

Vitamin A is one of those vitamins that is best acquired from fresh resources rather than supplements. It is not needed in a small amount and too much of it is not good too. High content of Vitamin A can intoxicate the body and harm your health. The recommended intake of Vitamin for a normal person should be around the range of 750-900 mcg retinol equivalents (RE), which is about 2500-3000 international units (IU).

There are many scientifically proves of Vitamin A’s benefits. However, one of the most prominent functions of Vitamin A is how it can help in maintaining healthy eyes and improves vision. Vitamin A involves in producing a chemical called visual purple, the substance that helps us to see in dim light. Vitamin A is also crucial for growth and repair of body cells including the skin, bones and teeth. It also plays a part in a process known as cell differentiation in which unspecialized cells are adapted to have certain specific functions. Besides that, it is also vital in the formation of healthy epithelial cells that cover the internal and external surfaces of the body such as found in the skin, sex organs, cornea of the eye, glands and ducts. This has made Vitamin A as one of the most needed component in tissue development and maintenance.

Vitamin A is also essential for the body as means of protection against various infections of mainly microorganism. It enhances the immune system including antibody response to go against harmful infections such as ear infection and viral infection like herpes. Maintaining a consistent amount of Vitamin A in the body can be a good way to reduce recurrent herpes attacks for those who are already infected.

Vitamin A may be efficient in preventing or treating other health conditions such as cataracts, diabetes, cervical dysplasia, dry eyes, hyperkeratosis, osteoarthritis, poor vision, thyroid disorders, viral infections, ulcers and otitis media (or ear infection).

List of Foods rich in Vitamin A

Pre-formed Vitamin A: cod liver oil, calf liver, cow’s milk, butter, egg yolk

Pro-Vitamin A: carrots, broccoli, mango, cantaloupe, red bell pepper, sweet potatoes, pumpkin and squash, spinach

Vitamin A is available in the form of retinol and retunyl-palmitate as a vitamin supplement and in the form of retinoic acid in medicine prescription, which is usually used for skin disorders.

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3. Introduction of Vitamin B and its functions
4. List of Fiber Foods – Foods Rich In Fiber
5. Vitamins and Its Importance – List of different vitamin types