Vitamin A Benefits

Importance of Vitamin A in Nutrition

Vitamin A is a fat-soluble vitamin which is stored primarily in the liver. Vitamin A is available in two forms:

Ø  Retinol, which is found in only the foods of animal. Like milk, butter, ghee, egg, fish and liver.

Ø  Beta carotene is the most widely distributed carotenoid in plant foods. Most of the yellow and orange color of vegetables and fruits. Beta carotene, which your body converts into vitamin A.

 

Functions of Vitamin A

Vitamin A is essential for healthy skin, eyesight, growth and reproduction. It performs a variety of important functions:

Ø  Beta carotene is a powerful antioxidant that neutralizes free radicals – molecules that damage healthy cells – and increases the risk of accelerating the aging process and/or health conditions.

Ø  Growth- Vitamin A is essential for the growth of the skeleton and soft tissues. Vitamin A promotes the growth of strong teeth and bones.

Ø  Fat is used to build new cells and is critical for normal brain development and nerve function.

Ø  Important role of vitamin A is in maintaining normal vision. Vitamin A is essential for the formation of visual purple, a pigment that allows you to see in dim light. Essential for growth and night vision.

Ø  Effect on reproductive processes, differentiation, and immune system.

Ø  Acts as antioxidant.

Ø  Helps in RNA and protein metabolism.

 

Food Sources of Vitamin A

Ø  Vitamin A is present in liver, cod liver oil, carrots, and sweet potatoes. orange fruits and vegetables

Ø  Retinol is found in meat, fish, eggs and dairy products.

Ø  Beta carotene is present in orange and yellow fruits and vegetables and dark, leafy greens.

Food Sources of Vitamin A
Foods Containing Retinol		Foods Containing Carotene
Milk and Milk Products		Green Leafy Vegetables
Milk (Cow’s)	52* mg/100g	Amaranth	5520 mg/100g
Milk (Buffalo)	48 mg/100g	Colocasia Leaves	10278 mg/100g
Khoa (cow’s milk)	149 mg/100g	Fenugreek leaves	2340 mg/100g
Paneer (Cow’s milk)	100 mg/100g	Musterd leaves	2622 mg/100g
Fats and oil		Spinach	5580 mg/100g
Butter	960 mg/100g	Fruits and Vegetables
Ghee (Cow’s)	600 mg/100g	Mango	2743 mg/100g
Hydrogenated oil	700 mg/100g	Papaya	666 mg/100g
Flesh Foods		Oranges	1104 mg/100g
Egg	260 mg/100g	Carrot	1890 mg/100g
Liver	690 mg/100g	Apricot	2160 mg/100g
*In Addition Contains 6ug  Carotene
*In Addition Contain 600ug  Carotene

RDA Of VITAMIN A
Childern	Age	4-6	2,500 IU
		7-10	3,300 IU
Males	Age	15-18	5,000 IU
		19-24	5,000 IU
		25-50	5,000 IU
Females	Age	15-18	4,000 IU
		19-24	4,000 IU
		25-50	4,000 IU

Deficiency and Disease of Vitamin A

Ø  Night blindness:  Lack of vitamin A in humans. It is common in developing countries but rarely seen in developed countries. Night blindness is one of the first signs of vitamin A deficiency.

Ø  When relying on food sources, be aware that vitamin A and beta carotene can be destroyed by heat.

Ø  Retardation of growth in children, defective growth of bone and teeth, skin lesions, Bitot's, sports etc.

Ø  Abnormalities in respiratory, GU and GI epithelium, Diarrhoea, Kidney stone, bladder disorders, infections of vagina, depression of immune reactions, anaemia, injury to brain and nerve causes paralysis, stunted skull and spine.