EVERYTHING ONE OUGHT TO KNOW ABOUT VITAMIN A

We all know that Vitamin A is a fat soluble vitamin and we need it for good eye-sight. Our plants gives us this vitamin in the form of beta-carotene and carotenoids and in the form of retinol from meat. We need not eat it too much, as our body can store it, if it is stored in excess it interferes with Vitamin D and bone health.

Functions of Vitamin A
Vitamin A helps to maintain healthy skin, ensures good night vision and promotes strong tooth and bone formation. It also keeps tissue and mucous membranes working properly, and is also vital for digestive health, respiratory functions, reproduction and breastfeeding.

Symptoms of a vitamin A deficiency.
Xerophthalmia, which is an inability to see at night, ulcerations of the cornea or keratomalacia, which is a clouding of the cornea. Other symptoms of vitamin A deficiency are chronically dry eyes, or rough or bubbled patches on the surface of the eyes.

Blood test
In case, one is in doubt, if one has enough Vitamin A in their body, a blood test will give the correct result.Your blood should contain 50-200 mcg for every decileter. If a deficiency is found, your doctor might advise you to take vitamin A supplement.
Children are actually more likely to be affected by vitamin A deficiency, and symptoms of it include slowed growth and increased susceptibility to infection. Vitamin A deficiencies usually arise as a result of not drinking enough milk, or suffering a loss of excessive amounts of vitamin A due to chronic diarrhea.

Take precautions if you're pregnant.
In pregnant mothers, vitamin A deficiency can present itself during the third trimester. This is because the pregnancy puts heavy demand on nutrients and vitamins for both mother and fetus. Note that pregnant women should not take synthetic vitamin A and avoid high dosages because they can lead to fetal damage.

Sources of Vitamin A
Vegetables provide a vital source of vitamin A, as carotenoids or beta-carotene. Orange, yellow or red vegetables are the best, so consider sweet potatoes, squash, carrots and pumpkin. Dark green vegetables such as kale or spinach are also great vitamin A sources.
Mangoes, apricots and cantaloupe are all great sources of Vitamin A. During pregnancy, doctors recommend that pregnant women should increase their plant-base vitamin A intake by 40% during the course of their pregnancy, and 90% following childbirth and  breastfeeding.
Animal food sources provide the retinol form of vitamin A. Your body actually transforms plant-based vitamin A into retinol once they are digested. However, you need to be careful with your retinol intake because it’s absorbed quickly and excreted very slowly.
 Vitamin A toxicity is characterized by nausea, vomiting, headaches, loss of appetite, dizziness and excessive fatigue. Also note that retinol levels in your body can be affected by using skin products that contain vitamin A, such as creams or acne medications.
Milk, yogurt and cheese are also good vitamin A sources. In fact, a single cup of milk can provide you with 10 to 14% of the daily recommended value of vitamin A. Similarly, an ounce of cheese can provide you with between 1 and 6% of the daily recommended value.

Vitamin A Supplements
1. Know the recommended limits for children.
 For infants up to 6 months old, the RDA for vitamin A is 400 mcg (0.4 mg).
 For infants 7-12 months old, the RDA for vitamin A is 500 mcg (0.5 mg).
 For children 1-3 years old, the RDA for vitamin A is 300 mcg (0.3 mg).
 For children 4-8 years old, the RDA for vitamin A is 400 mcg (0.4 mg).
 For children 9-13 years old, the RDA for vitamin A is 600 mcg (0.6 mg).
 For children 14-18 years old, the RDA 700 mcg (0.7 mg for girls and 900 mcg (0.9 mg) for boys.
The recommended limits for adults.
For men 19 years old and up, the RDA for vitamin A is 900 mcg (0.9 mg).
• For women 19 years old and up, the RDA for vitamin A is 700 mcg (0.7 mg).
• For pregnant women 18 years old or younger, the RDA for vitamin A is 750 mcg (0.75 mg).
• For pregnant women 19 years old and up, the RDA for vitamin A is 770 mcg (0.77 mg).
• For breastfeeding women 18 years old or younger, the RDA for vitamin A is 1,200 mcg (1.2 mg).
• For breastfeeding women 19 years old and up, the RDA for vitamin A is 1,300 mcg (1.3 mg).
3. Do not exceed the recommended daily allowance of vitamin A.​
 
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