VitaminA for Healthy Vision, Skin & Bone

Vitamin A - Healthy Vision, Skin & Bone

VitaminA is a powerhouse of antioxidants in the body. It is a fat soluable vitamin, which essentially means, it can be absorbed, dissolved or stored in the fat tissue. It can pass through the cell walls to to alter the DNA for better or worse. So, if you want to increase the VitaminA in your body, adding any fat such as cheese or butter would do you good.

You may ask What is vitamin A good for? Studies have repeatedly shown that antioxidants like vitaminA are the essence to good health and longevity. It plays a very important role in the body functions of the:

  • Brain
  • Heart
  • Lungs
  • Kidneys
  • Eye
  • Skin
  • Immune System
  • Inner Skin (Throat, Nasal Passage, etc.)

Many people would start eating lots of carrots, kale, spinach soups, sweet green leafy salads etc. in order to get more vitamins in their body. But little do they know, that the kind of vitaminA in these are the Pre VitaminA.

The two different forms of Vitamin A

  • Pre Vitamin A
  • Active Vitamin A
    • Retinol
    • Retinal
    • Retinoic Acid

What is the Pre VitaminA:

These are water based vitamins (Alpha-Beta Carotine), which the body has to then convert in the Active Vitamin form. The 100 grams of the green leafy salads will convert to only 4 grams of Vitamin A. This is not what you were expecting when you ate a whole bowl of your favourite salad.

What is the Active VitaminA:

The Active Vitamin A is the fat soluble vitamins consists of three different forms. Each one of them has a different purpose.

  • Retinol – This is what most of the cod liver oils, fish, animal products like cheese, butter coonsists of.
  • Retinal – This is most important for vision. rectifying night blindness or any eye infection.
  • Retinoic Acid – This functions much like harry potter’s sorting hat, as it is an identifier for the new cells and allocates them to different functions such as brain, heart, eye, liver etc.

Vitamin A Benefits

  • Protects Eye Health
  • Supports Immunity
  • Relieves Inflammation
  • Keeps Skin Glowing
  • Increases Cancer-Fighting Properties
  • Boosts Bone Health
  • Reduces Cholesterol
  • Aids in Reproduction and Development
  • Promotes Tissue Repair
  • Prevents Urinary Stones

Vitamin A Deficiency

The diets which avoid animal-based foods and alcoholics are two groups that need to be cautious, as they are generally more prone to vitamin A deficiency than the general population. Also, developing countries are more prone to vitamin A deficiency.

Get your body checks done for vitamin A deficiency if you experience any of the following:

  • Night Blindness
  • Hormonal imbalances
  • Dysfunctional Thyroid
  • Mood disorders
  • Infertility
  • Skin problems such as eczema and acne

20 VitaminA Rich Foods

  1. Beef Liver
  2. Lamb Liver
  3. Liver Sausage
  4. Cod Liver Oil
  5. King Mackerel
  6. Salmon
  7. Blue Fin Tuna
  8. Goose Liver
  9. Goat Cheese
  10. Butter
  11. Milk
  12. Cheddar
  13. Camembert
  14. Roquefort Cheese
  15. Hard Boiled Egg
  16. Trout
  17. Blue Cheese
  18. Cream Cheese
  19. Caviar
  20. Feta Cheese

10 Vegetables Rich in Pro VitaminA

  1. Sweet Potato
  2. Winter Squash
  3. Kale
  4. Collards
  5. Turnip Greens
  6. Carrot
  7. Sweet Red Pepper
  8. Tomato
  9. Spinach
  10. Pumpkin

10 Fruits Rich in VitaminA

  1. Mango
  2. Cantaloupe
  3. Pink or Red Grapefruit
  4. Watermelon
  5. Papaya
  6. Apricot
  7. Tangerine
  8. Nectarine
  9. Guava
  10. Passion Fruit

Recommended dosage of vitamin A per day

  • Men get 900 mcg
  • Women 700 mcg
  • Children and adolescents 300–600 mcg


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Written by Nishant Awasthi

Wanderer. Animal lover. Tech wit.

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