Vitamin A is a micronutrient with an antioxidant function, it binds to free radicals that originate from the oxidation of various elements. These free radicals have a detrimental effect on cells and are considered to cause cataracts, tumors, skin and rheumatic diseases.
Vitamin A is important in the formation of bones, skin, hair, nails and plays an essential role in vision, growth, bone development, development and maintenance of epithelial tissue, reproductive health and the process immunological . About 90% of the vitamin A in the body is stored in the liver and the rest in the fat stores, lungs and kidneys.
Benefits of vitamin A
- Improves vision , as it protects the cornea that transmits and focuses the light that enters the eye. Low intake of this nutrient can make it difficult for a person to see in low light. In extreme cases, it can lead to total blindness.
- It contributes to the health of the skin since it acts in the repair of the epithelium . Some studies have tried to show that vitamin A helps prevent or treat skin cancer, but this has not yet been proven.
- It helps growth in different ways. It is essential for cell division and proliferation and also regulates the expression of the gene responsible for the formation of growth hormone, GH.
- It prevents infections and improves immunity . Importantly, the skin cells and mucous membranes that line the respiratory tract, digestive tract, and urinary tract act as a barrier and are the body’s first line of defense against infection. Therefore, vitamin A is important because it maintains the integrity and function of these cells.
- It has an antioxidant effect because it prevents the action of free radicals, which have a detrimental effect on cells and are considered to cause arteriosclerosis, cataracts, tumors and skin diseases, among others.
Vitamin a deficiency
Vitamin A deficiency is identified by a serum retinol test . Deficiency of this nutrient can cause a wide variety of health problems :
- Night blindness
- Dryness of the sclera (white part) and cornea of the eye, which can lead to blindness
- Inflammation of the skin (dermatitis)
- Hardening of the mucous membranes of the respiratory, gastrointestinal and genitourinary tracts
- Risk of infection and death
Vitamin A combinations
Fats and proteins + vitamin A: Eating plant-based foods rich in beta-carotene helps the intake of fats and proteins influence the production of vitamin A in the walls of the small intestine.
Vitamin A + zinc: Vitamin A is absorbed from the intestine and stored in the liver. Zinc is required for it to be transported through the blood vessels.
Sources of Vitamin A and Recommended Daily Allowance
Vitamin A is found in foods of animal origin (milk, eggs and liver). The green leaves , fruits and vegetables containing carotenoids yellow-orange become vitamin A in the body.
Recommended daily dose: 2 mg or 10,000 IU (International Unit of Enzyme Activity).
Many experts recommend the combined use of vitamin A and beta-carotene to maintain optimal levels and avoid poisoning. Beta-carotene is the precursor to vitamin A and is converted into this nutrient by the body without risk of possible poisoning.
Beware of excess vitamin A
Excess vitamin A, a frequent phenomenon in people who deliberately consume vitamins , can lead to unpleasant and even dangerous clinical manifestations.
Vitamin A poisoning can be acute or chronic. Prolonged ingestion of 30 mg / day of retinol, for 6 months or more, causes poisoning .
Symptoms of excess vitamin A
Is an extra supplementation of vitamin A necessary?
The best way to include vitamin A in our daily lives is to consume a good dose of cod liver oil, but for many this is difficult. It is difficult to find a good dose of vitamin A in the foods we eat every day, and the conversion of beta-carotene does not always occur efficiently. So there is a possibility of supplementation , in this case 10,000 IU per day is reasonable. It is always important that you know your needs since as we have seen, there is the possibility of poisoning from excess of this vitamin.
If by any chance you cannot take enough foods from this group and you want to add a vitamin A supplement , look at some of the best in amazon, think that an excess of vitamins is not good, so choose only the one that you lack.
- Retard Vitamin A 48 tablets of Soria Natural
- Dry Vitamins to 60 capsules of 25000 iu from Solaray
Vitamin A (retinol) for skin and hair
The pure form of vitamin A is retinol, which belongs to the class of retinoids, compounds used mainly in cosmetology because they have a great antioxidant power, which is why they are incorporated in creams and oils for the body.
Research indicates that vitamin A helps in skin regeneration and fighting common signs of aging. Over time, the skin loses collagen and its ability to maintain its natural flexibility, elasticity, and firmness . But retinol helps skin retain water and recover for a better appearance. On the other hand, promoting cell regeneration makes the sensitive skin of the elderly less susceptible to injury.
Vitamin A also penetrates the skin and normalizes the keratinization process , makes it smoother and softer, reduces the thickness of the epidermis, normalizes dry skin and minimizes flaking of the scalp . Lack of this nutrient leaves hair dry and dull, worsens dandruff, and affects hair growth.
And you? Do you take vitamin A?
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.