Vitamin A (retinol)
Vitamin A is actually made up of a group of fat soluble compounds but the one which is most commonly referred to as Vitamin A is in fact retinol which is the most abundant and the form which the body utilizes. As the name implies, retinol is especially important as the primary vitamin that is involved with vision.
Beta carotene and vitamin A
What then is all the fuss about beta carotene then? Beta carotene is the compound found in the foods we eat - all those lovely colored foods like carrots, peppers, pumpkin. The body converts beta carotene very efficiently into retinol which is the active form of Vitamin A and is utilized to make compounds required for proper vision.
What is Vitamin A used for in the body?
Vitamin A is used by the body to :
- make active ingredients in the retina of the eye for proper vision
- ensure proper bone growth
- regulates our immune system which is our body's defence system against bacteria and viruses
- maintain surface barriers of the body eg the mucous membranes of your mouth, gut, your skin. A breakdown of these barriers would allow easy entry for bacteria and viruses.
Where is Vitamin A found?
Vitamin A rich foods include eggs, liver, dark colored fruits and vegetables like carrots, pumpkin, peppers etc, green leafy vegetables.
What happens in Vitamin A deficiency?
- Because Vitamin A is so important in proper vision, it is no wonder that the first thing that does happen with a deficiency is night blindness. This means that your night vision is impaired ie you can't see in minimal light conditions and by this I mean not even make out the outlines of figures that you would normally be able to if you had enough Vitamin A in your diet.
- Because Vitamin A is required for a healthy immune system and maintaining the barrier against the onslaught of bacteria and viruses, a lack of vitamin A would result in a poor defence system against bacteria and viruses and allow these diseases to take hold.
What happens in Vitamin A overdose?
As mentioned above, because Vitamin A is fat soluble and excess amounts do not get flushed out like water soluble vitamins, you can get an overdose. Beta carotene is the stuff that is in foods and therefore it is unlikely to overdose on it as the body will stop making retinol from beta carotene when it's had enough.
- defects at birth - pregnant women need to be very careful about their intake of Vitamin A as excessive Vitamin A (hypervitaminosis A) is toxic and can result in birth defects in the developing fetus
- reduction in the density of bone which could result in osteoporosis.
- Vitamin A is stored in the liver, so liver abnormalities may occur as a result. Other signs include nausea, incoordination, vomiting.
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Vitamin A
