There are several other symptoms of a vitamin A deficiency that you can look for. Most common are sluggish metabolism, anemia, and night blindness. If you have any of these symptoms, you should see your physician. There are many foods rich in vitamin A that can be consumed. In some cases, the symptoms of a vitamin A deficiency may be mild, but they should not be ignored.
Photo by Ella Olsson
Health Benefits of Vitamin A
Vitamin A's many benefits are its ability to serve as an antioxidant. Antioxidants are molecules that protect cells from free radical damage. Free radicals are unbalanced atoms that lack an electron and travel from cell to cell searching for one. Free radical damage results in many diseases and visible signs of aging. Vitamin A impacts many systems in the body. For example, it can reduce the formation of free radicals, a major cause of inflammation.
In addition to the health benefits of vitamin A, it is also crucial to the body's immune system. White blood cells are the body's primary defense against infection. A diet rich in vitamin A will strengthen the immune system. Vitamin A and its precursors, carotenoids, have excellent antioxidant properties. These compounds have been shown to protect the body from oxidative stress contributing to chronic diseases and cognitive decline.
While most of us can obtain sufficient amounts of vitamin A from our diets, it is essential to remember that some people may need more or less than others. For example, vitamin A deficiency in pregnant women can cause a variety of problems, including night blindness. Pregnant women should limit their vitamin A intake to only the recommended amount, or they may have a genetic predisposition.
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Side Effects of Vitamin A
When taken in excess, vitamin A can have severe side effects. Children may have dry and itchy skin, brittle hair, and cracked lips. Excessive consumption can cause liver damage and congenital disabilities. Some side effects of vitamin A are severe headaches and bone and joint pain. They may also lose their appetite and develop abnormally. Side effects of vitamin A should be discussed with a doctor before taking any supplement. Studies have reported several side effects but tend to subside with time.
In addition to side effects, too much vitamin A can be toxic. Daily doses of 10000 IU or 3000 mcg are known to cause toxicity. However, in some cases, these high doses are necessary to treat skin conditions. In addition, infants can develop acute toxicity from a small amount of vitamin A. In such cases, toxicity may occur within a few weeks. Despite these precautions, vitamin A can have unwanted side effects.
Excessive vitamin A can cause skin disorders such as psoriasis, eczema, and dermatitis. It can also increase your risk of severe illness and death. People with kidney or liver disease should not take vitamin A supplements without consulting their doctor. Vitamin A can also interact with many medications. For example, it can interact with blood thinners, birth control pills, and certain medications.
Signs of Deficiency
If you don't get enough Vitamin A, you'll experience several symptoms that can point to an undiagnosed Vitamin A deficiency. For example, night blindness is a symptom of a Vitamin A deficiency. This condition occurs when the eyes can't adjust properly to dim light. People with this condition have poor vision at night but can still see well under normal conditions.
Those with underlying conditions are also at risk of developing vitamin A deficiency. A simple diet change can remedy a mild case for healthy people. Those with more severe deficiencies should consider taking a vitamin supplement. A good source of Vitamin A is the liver. One serving of liver contains more Vitamin A than the recommended weekly allowance. If you are concerned about your vitamin A levels, you can eat liver and other animal sources of Vitamin A.
Nutrition Source
Many breakfast bowls of cereal, dairy products, juices, and other foods are fortified with retinol (preformed vitamin A). Many vegetables and fruits and some supplements contain zeaxanthin, lutein, lycopene, or beta-carotene.
- Leafy green vegetables (kale, broccoli, spinach), yellow and orange vegetables (sweet potatoes, pumpkin, carrots and other summer squash, winter squash)
- Milk
- Tomatoes
- Cantaloupe, mango
- Beef liver
- Fortified foods
- Fish oils
- Red bell pepper
- Eggs
