10 signs of Vitamin A deficiency

Vitamin A is found in many fruits and vegetables commonly available, yet most people don't think too much about whether they're getting enough of it in the food they consume. Nor do they consider the possible consequences that can arise from not getting a sufficient amount of vitamin A in their diet.

Contained in green, leafy vegetables, orange vegetables, eggs and cantaloupe, vitamin A is crucial to both the eye's and the body's health, according to the American Academy of Ophthalmology (AAO). If you suffer from the 10 symptoms below, you should check and see if you're getting enough of this important vitamin in your diet.

1. Night blindness
The AAO states that vitamin A is responsible for the eye's ability to see the "full spectrum of light." Without sufficient vitamin A in the diet, the eye can't produce the receptors needed for proper night vision.

2. Hazy vision
Vitamin A deficiencies can also cause a thickening of the cornea, which causes things to appear hazy or cloudy.

3. Corneal sores
Sores on the cornea of the eye can start out as blisters or pustules and advance from there.

4. Respiratory infections
Vitamin A deficiencies can also cause respiratory infections.

5. Impaired immune system
Vitamin A is one of the vitamins that helps the body fight sickness. According to the AAO, people who are vitamin-A deficient have a greater risk of dying from malaria, measles, and diarrhea.

6. Dry hair
Dry hair may be a sign of vitamin A deficiencies.

7. Brittle nails
Nails are also affected by vitamin A, and they can become brittle without enough of this crucial vitamin.

8. Dry skin
Skin can become dry and thicken, especially around the hair follicles. Someone with a vitamin A deficiency may see large patches of scaly skin with a whitish, flaky look to the surface.

9. Stunted growth
For children, the symptoms are more severe. Often children who don't get enough vitamin A have stunted growth.

10. Blindness
Another symptom unique to children is complete blindness that could have been prevented.
Making sure you eat a balanced diet is important for all your body's needs. Take an extra helping of spinach or carrots, and remind yourself that your body thanks you. If you or someone you love is experiencing one or more of the above symptoms, you may want to visit your doctor. 

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Importance Of Vitamin A In Our Diet

Most of us have read that for Vitamin A deficiency, children are given high units of this vitamin-100 000 IU (30 mg RE) vitamin A for children 6-11 months old, it is given once a year. This is mainly done to prevent night blindness in those kids who are deficient in this vitamin. This high dose is given, as Vitamin A being fat soluble vitamin, it is stored in the body, unlike water soluble ones, which we need to take daily to meet our daily requirements.

Vitamin A is essential for various body functions, the most important are vision, immunity, skin and hair health and correct genetic transcription. Signs of vitamin A toxicity include bone pain, brittle nails, hair loss,fatigue, dry and fissured skin and abnormal liver function. Deficiency of Vitamin A leads to night blindness.
Some interesting fatcs about vitamin A: 

1. Vitamin A is a fat soluble vitamin, thus requires fat for effective absorption.
2. Normal level of vitamin A required for proper body functioning is about 3000 mg per day. A person could also end up eating more of Vitamin A on a regular basis, which could lead to vitamin A toxicity. If it is consumed from natural sources, it is not harmful; however, if synthetic vitamin A is consumed, it may end up as a toxin in the body. 
3. Every 100 g of sweet potato contains about 19200 IU of vitamin A. Sweet potato can be consumed in cooked, baked, cubed, raw or frozen form. It can be used in multiple ways and is one of the most vitamin A rich foods.
4. Carrots is the most popular rich source of vitamin A. Every child knows that carrots are good for vision and eye health. Carrots can also be consumed in baked, cooked, raw or frozen form. Every 100 g of carrot contains about 17000 IU of carrot, which more than takes care of daily requirements.
5. Green leafy vegetables are another rich source of vitamin A. This could be spinach, lettuce, beet greens, turnip greens, collards, kale, or other greens. Each of them contains sufficient amounts of vitamin A, and including about 100 g provides about 14000 IU of vitamin A. These can be used as salad dressings or cooked with lentils to make variety of dishes.
6. The liver from any animal is the most effective nonvegetarian source of vitamin A. Consuming liver 2 to 3 times per day gives sufficient amounts vitamin A for men, women and children. Cod liver oil, which are available widely in the market are also a good source, if meat is not available.
7. Dry fruits, such as apricots, which are sundried and used when there is no season for apricots, are another rich source of vitamin A. Dried peaches and prunes are also good sources for this vitamin.
8. Consuming about 2 egg yolks per day provides all the required vitamin A for your body. It does contain cholesterol, but the body does need small amount of cholesterol too for various functions.
9. Dairy products, such butter and cream from cow's milk which are especially fed on grass are again great sources of vitamin A.
10. Small amounts of vitamin A are also present in cantaloupe melons, pumpkins, squash fruits, beetroot, bell peppers and most importantly in seasonal fruits.                                         
    THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                          https:// kneereplacement-stickclub.blogspot.com/                              
    

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Importance of Zinc For Our Health

Zinc is needed for the proper functioning of the immune and digestive systems, controls diabetes, reduces in stress levels, improves metabolism, and speeds up healing of wounds. Also, it is helpful in terms of pregnancy, hair care, eczema, aids in weight loss, night blindness, cold, eye care, appetite loss, and many other conditions.

Zinc, being an important mineral, plays a vital role in protein synthesis and helps regulate the cell production in the immune system of the human body. It is mostly found in the strongest muscles of the body and is found in especially high concentrations in the white and red blood cells, retina, skin, liver, kidneys, bones, and pancreas. The semen and the prostate gland in men also contain significant amounts of zinc.

In the human body, there are more than 300 different enzymes that require zinc to function normally. Researchers believe that 3,000 proteins (out of approximately 100,000) have this vital mineral.
A normal person has two to three grams of zinc at any given time. There are organs in the human body which secrete it, such as the salivary gland, the prostate gland, and the pancreas. Even cells involved in the activity of the immune system secrete zinc. It is used up in various metabolic processes and eliminated through normal excretory and urinary channels, so it needs to be replenished often.

Deficiency Symptoms      

Growth retardation 

Low blood pressure

Retarded bone growth

Loss of appetite

Loss of smell and taste senses

Depression  

Rough skin/Pale Skin 

Weight loss 

Diarrhea

Hair loss

Fatigue

White spots under fingernails

Sources of Zinc

The most important food source of zinc is meat and other products like oysters, turnips, peas, oats, peanuts, almonds, whole wheat grain, pumpkin seeds, ginger root, and pecan nuts. 

Skin Care

Zinc is known to be an effective home remedy for curing pimples and for eliminating acne. It regulates and controls the amount of testosterone in the body, which plays a dominant role in causing acne. Zinc is also involved in collagen synthesis. This helps in normalizing the presence of oil under the skin and improves the maintenance of healthy skin. The open sores that come with acne are practically magnets for bacterial and viral infections and this mineral can stimulate the white blood cell count and reduce the chances of any type of infection.

White blood cells are integral to the healing process and can defend the body against a number of infections, including those that commonly attack canker sores, ulcers, burns, surgical incisions, and other wounds. Zinc is also required for the production of collagen, a connective tissue that is required for skin repair and regrowth. Acne can leave permanent scars on the skin and zinc can help reduce the evidence of those scars.
 Treats Eczema
Also called “atopic dermatitis”, eczema is an inflammatory and chronic disorder of the skin and is mainly caused by a deficiency of zinc in the body. It plays an important role in healing chronic infections and assists the body in restoring its ability to heal properly and completely. This irritation can be cleared up by re-balancing the zinc content in your blood.

Prevents Prostate Problems

Zinc is very important in dealing with prostate disorders. Its deficiency causes enlargement of the prostate gland and makes it vulnerable to cancer. It is advisable to take 15mg of zinc every day, under close medical observation, when suffering from a prostate disorder. Studies have shown a reduction in tumor growth in the prostate when normal levels of this mineral are present in the system.

Improves Cognitive Function

Zinc seems to have a strong impact on mental function as it combines with Vitamin B6 to ensure the proper function of neurotransmitters that communicate within the body. It is also found in high concentrations in the hippocampus, which controls thought and memory. For those who have suffered an injury, zinc keeps brain function strong, as it is naturally diverted to the other parts of the body for healing purposes.

Improves Senses of Taste And Smell

Zinc has unique benefits, of improving taste and smell. Taste buds and olfactory cells are zinc-reliant, and it is necessary for the proper development and growth of those specific cells. Studies have shown that increasing zinc levels can improve these two senses and help them function at optimal levels.

Decreases Severity Of Cold

Zinc supplements help in decreasing the severity and duration of cold and other mild illnesses. This mineral reduces the number of pro-inflammatory cytokines, which aggravate the body during cold or other infections. Also, its ability to stimulate white blood cell activity makes it ideal for reducing colds and infections. It helps in protesting against infectious disorders and fungal infections, which include pneumonia and conjunctivitis.

Aids In Weight loss

Zinc plays a vital role in weight loss for obese individuals. A number of studies have connected it with a decrease in appetite, which prevents overeating. This is related to zinc’s manipulation of the ghrelin hormone, which tells the body when it wants to eat.

Boosts Fertility

Zinc is essential for the repair and functioning of DNA. It is essential for rapid growth of cells and for the building of major constituents of the cell during the course of a pregnancy. The enormous development and enzymatic activity that takes place during pregnancy make it one of the most vital nutrients for infants and mothers.

In males, zinc assists in spermatogenesis and the development of the sex organs, while in females, zinc aids in all the reproductive phases, including the delivery and lactation stages. When it comes to sperm, zinc plays a major role in a number of ways. First of all, it acts as a sort of sedative for the sperm so that they don’t expend unnecessary energy. It also protects the reproductive DNA inside the sperm from breaking down, so a correct transfer of information is guaranteed. Once the sperm enters the female reproductive tract, it quickly dissipates and has a sudden burst of energy, which propels it up in the tube. Finally, it is an essential part of the enzymes that allow sperm to penetrate into the egg.

Essential For Protein Synthesis

Zinc acts as an antioxidant and is involved in some of the biochemically decisive reactions in the body, including protein synthesis, enzymatic function, and carbohydrate metabolism. Since this mineral is involved in so many integral systems and functions of the body,it must form an essential part of one's diet.

Regulates Cell Growth

Zinc is an essential component in a number of enzymes that help in regulating cell growth, protein synthesis, hormonal levels, DNA, gene transcription, energy metabolism, and other related functions.

Prevents Cancer

The natural antioxidant properties of this mineral mean that it actively seeks out free radicals, the hazardous by-products of cell metabolism that can cause a number of diseases. Free radicals can morph normal cells into cancerous cells by breaking down their DNA integrity so the elimination of free radicals by antioxidants is one of the most vital lines of defense against many kinds of cancer.

Fights Fatigue

People suffering from chronic fatigue are usually told to consume fish oil, as it is rich in zinc. Many doctors prescribe no other medication for curing chronic fatigue except fish oil. Zinc is  integral for normal muscle function, and researchers believe that muscle fatigue is one of the major causes of chronic fatigue. Therefore, zinc is the ideal supplement to boost your energy levels.

Treats Alopecia

Alopecia causes loss of hair in both children and adults. Doctors often tell people suffering from this condition to boost their intake of zinc in their diet. Since it is beneficial for strong hair, the symptoms of alopecia can sometimes be diminished. Studies have shown that it is more effective in treating alopecia in children than in adults.

Prevents Bone Loss

Zinc is a component of hydroxyapatite, which is a salt that makes the bone matrix strong and hard. Hence, zinc should be added to your dietary plan to avoid bone loss, particularly as you get older or if you show any signs of premature aging or osteoporosis.

Treats Night Blindness Along With Vitamin A

Consuming about 150-450 mg zinc will help to improve your vision. Therefore, it is always recommended to consume food like beef, lamb, oysters, buckwheat, as they are rich in zinc and will improve your ability to see. It is particularly helpful for those suffering from night blindness. Vitamin A, which is an essential part of improving night vision, stimulates certain enzymes that cannot function without zinc, therefore making it a vital  element in reducing night blindness.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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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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