Vitamin Information Center

Vitamin A
•Found in animal foods and converted from beta-carotene in plant foods.
•Required for vision, gene expression, reproduction, embryonic development, red
blood cell production, and immune function.
•Prescription vitamin A derivatives are used to treat skin conditions (acne) and reti-
nitis pigmentosa (genetic eye disease).
•Defi ciency is rare in Canada, but common in developing countries due to malnutri-
tion. It causes night blindness, dry eyes and skin, and impaired growth.
•Drugs that deplete vitamin A: cholestyramine, colestipol, mineral oil, and neomycin.
•Supplements should be avoided by those at risk of lung cancer (smokers) or liver
toxicity (alcoholics, liver disease).
•Doses greater than 10,000 IU daily should be avoided by pregnant women due to the
risk of birth defects. Most prenatal vitamins provide 5,000 IU.
•Doses greater than 5,000 IU may increase risk of osteoporosis.
•Supplements of vitamin A beyond what is provided in a multivitamin are not rec-
ommended due to risk of toxicity. To avoid this risk, choose a multivitamin that
contains beta-carotene, which is converted to vitamin A in the liver, but is not as-
sociated with health risks.

Vitamin A, also known as retinol, is essential to the formation of visual purple in the retina, which allows vision in dim light. It helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods supply beta-carotene, which your body then converts into Vitamin A.

Vitamin A deficiency can cause night blindness, eye inflammation, diarrhea and other problems. Over consumption of vitamin A can cause nausea, irritability and blurred vision in its mild form. Vitamin A toxicity can cause growth retardation, hair loss and enlarged spleen and liver in its more severe form. Vitamin A overdose can also cause birth defects and has been linked to increased risk of bone fractures in some people. Like other vitamins, vitamin A does not replace food and in fact, it cannot be assimilated without food.

Benefits of vitamin A to us:-

1. Vitamin A improves our vision and prevents night blindness.

2. This vitamin promotes formation of strong bones.

3. Vitamin A supplements may help kids who have respiratory problem.

4. Act as anti-oxidant, helping to protect our cells against cancer and other disease.

5. It can improve skin condition like acne or psoriasis.

6. Vitamin A guards us against bacterial, viral, parasitic infections.

Deficiency Symptoms of vitamin A

1. Bitots spot, 2. Night blindness, 3. Conjunctival xerosis, 4. Corneal xerosis,

5. Keratomalacia.

Sources of vitamin A

1. Spinach and collard greens 2. Egg yolk 3. Fortified milk

4. Sweet potato and Broccoli 5. Pumpkin and carrots

6. Cheddar cheese

There are a many benefits of a whole foods diet that will positively impact your health. If you are considering making the shift to a whole foods diet, are curious about whole foods nutrition, or simply want to learn more about the whole foods benefits…this article will benefit you greatly. Continue Reading…