Vitamin A is well known for maintaining eye health by keeping the cornea clear and the retina healthy.
Vitamin A is found in carrots, and also in all epithelial tissue. It helps maintain the integrity of the skin, the mucous membranes, the lining of the digestive tract and the respiratory system, protecting the body from invading microorganisms and toxins. Vitamin A also has been shown to prevent skin cancer and has immune-boosting effects. A diet high in beta carotene has been shown to prevent heart attacks.
- Fact: Epithelial tissue is all tissue that lines the body line skin and the linings inside the body like the digestive tract.
- Fact: Vitamin A was the first vitamin ever to be discovered.
Signs of Vitamin A Deficiency
Vitamin A deficiency is very rare. Symptoms of deficiencies of vitamin A is damage to the eyes such as night blindness and degraded corneas. Vitamin A deficiency can also cause keratinazation of the skin. Deficiencies of vitamin A are often caused by a very low protein diet and alcoholism.
- Fact: Keratination is when the skin gets dry, rough and develops brown coloring (keratin) that accumulates around hair follicles.
- Fact: In developing countries experts have linked measles outbreaks to vitamin A deficiencies.
Signs of a Vitamin A Overdose
Symptoms of a Vitamin A overdose are blurred vision, bone pain, headaches, diarrhea, peeling skin, and weak muscles. Long term exposure to high levels of vitamin A can cause liver problems, birth defects, and can contribute to reduced bone density.
Beta carotene converts to vitamin A in the body. It is safer than vitamin A because it does not build up in the body like vitamin A can. Too much beta carotene can cause a yellowing of the skin but it is not dangerous.
Recommended Daily Amount of Vitamin A
Vitamin A is alpha carotene and is immediately bio-available to the body. Beta carotene is vitamin that needs some processing by the body to be used as vitamin A inside the body. Most people get the RDA of vitamin A from their diet. Taking more than 5000IU of Vitamin A can be toxic. Fewer people get enough beta carotene. The RDA for beta carotene is six milligrams.
The best way to supplement beta carotene is to take a mixed carotenoid supplement. Make sure the supplement contains alpha carotenoids, lycopene along with beta carotene. Also make sure the supplement is water based. Vitamin A and oil based carotenoids can build up in the body quickly and become toxic so it is a good idea to avoid them.
- Tip: Do not take beta carotene supplements if you smoke. Combining smoking and carotenoid supplements have been shown to cause higher instances of cancer.
Food Sources for Vitamin A
Red meat and cod liver oil are particularly high in vitamin A.
Plant food has beta carotene. Fruits and vegetable that are high in beta carotene are apricots, asparagus, beet greens, broccoli, cantaloupe, carrots, kale, peaches, red peppers, spinach, winter squash, sweet potatoes, and turnip greens.
- Tip: If a fruit or vegetable is yellow or orange it is good sign that it is rich in beta carotene. Food companies also use beta carotene to color some processed foods.
