Are you wondering why is vitamin A so important and what is all that hype about this vitamin source? Well! This essential fat soluble vitamin is one of the most important micronutrients that can improve your vision, boost immunity and do much more to maintain the functionality of your body. This vitamin source can be naturally found in a lot of animal derived as well as plant derived foods and possess high antioxidant properties that can help to reduce oxidative stress.
- Preformed vitamin A
- Provitamin A
Food sources of vitamin A:
- Pink grapefruit
- Dairy products
- Red peppers
- Sweet potatoes
- Winter squash
- Dark green and leafy vegetables
Top supplements of 2021:
Sometimes your food intake might not be enough to provide your body with the recommended dosage of vitamin A and therefore you need to rely on vitamin A capsules/ tablets supplements.
- Healthvit Vitamin A Dry
- VITAWIN Vitamin A
- HealthyHey Nutrition Natural Vitamin A 2400mcg
Symptoms of low vitamin A in the body:
- Night blindness
- Dryness of eyes
- Flaky skin
- Fertility problems
- Lower immunity
- Stunted growth in children
Benefits of consuming vitamin A supplements or foods:
- Vitamin A can help to improve your eyesight. Regular consumption of this vitamin source can prevent macular degeneration and night blindness.
- Vitamin A can help to activate the natural defence system of your body and therefore provide you with a stronger immunity.
- Vitamin A supplementation is known to reduce acne and is therefore considered an excellent micronutrient for enhancing the beauty of your skin.
- Eating good amounts of vitamin A foods or supplements can be beneficial in improving your bone health and teeth.
- Vitamin A consumption can support healthy growth in small children.
- It can help to improve reproductive health in male and females.
- Vitamin A consumption can also slow down the signs of ageing.
Recommended daily dosage of vitamin A:
|Age||Recommended Daily Dosage (mcg)|
|Upto 6 months age||400 mcg|
|7 to 12 months of age||500 mcg|
|1 to 3 years of age||300 mcg|
|4 to 8 years of age||400 mcg|
|9 to 13 years of age||600 mcg|
|14 years and above (male)||900 mcg|
|14 years and above (female)||700 mcg|
|Pregnant woman||770 mcg|
|Breastfeeding mothers||1300 mcg|
Excessive consumption of vitamin A can lead to:
- Change in skin color
- Allergic reactions
- Dry lips, nose and mouth
- Reduction the production of sebum
- Liver damage
Conclusion: Including vitamins, minerals or any other nutrients to your daily diet is no doubt a great idea as it can help to keep your body active and improve your overall health conditions. However, knowing how much to consume is very important. Therefore, whenever you are consuming vitamin A supplements or any other nutrient sources, then you should first seek the advice of your doctor and know which micronutrient is needed for your body to stay healthy and in how much amount.