What is the role of vitamin A?
Also, which foods should you consume to increase its intake? When naming the newly discovered vitamins, scientists classified them based on their solubility in either lipid or water. Lipid-soluble vitamins were grouped in "A" vitamins, while water-soluble vitamins were grouped in "B" vitamins. Vitamin A was the first lipid-soluble vitamin to be identified.
Vitamin A is also referred to as retinol, retinal, or retinoic acid. "A sufficient amount of vitamin A can promote eye health, aiding in adjusting to dim light conditions," states Dr. Pedro R. Rodriguez Guggiari, an internal medicine specialist and Chief of Staff at Banner Del E. Webb Medical Center in Sun City West, Arizona. "Moreover, it boosts the production and function of white blood cells, contributes to bone remodeling, maintains healthy endothelial cells lining the interior surfaces of the body, and regulates cell growth and division, such as those needed for reproduction."
Which foods are high in vitamin A?
According to Elise Heeney, a clinical dietitian at Banner Del E. Webb Medical Center, the following foods are rich sources of vitamin A:
- Herring and salmon
- Organ meats like beef liver
- Green leafy vegetables, broccoli, and cruciferous vegetables
- Orange and yellow vegetables including sweet potatoes, carrots, and winter squash
- Orange fruits like cantaloupe, mangoes, apricots, pink and red grapefruit
- Tomatoes
- Dairy products
- Eggs
- Fortified breakfast cereals
What are the consequences of vitamin A deficiency?
Although rare in the United States, vitamin A deficiency is the leading preventable cause of blindness in children worldwide. It can also impair the ability to fight off infections. The Mayo Clinic states that the most common symptoms of vitamin A deficiency are anemia and dry eyes.
Is it safe to take vitamin A on a daily basis? According to both Rodriguez Guggiari and Heeney, supplements can be effective for treating a vitamin deficiency, but caution must be exercised due to aggressive and sometimes misleading marketing.
Heeney emphasizes that unlike other medications, supplements are not regulated by the FDA for safety and efficacy. She recommends looking for supplements that have undergone quality testing to ensure proper manufacturing, accurate labeling of ingredients, and freedom from harmful levels of contaminants.
Moreover, she suggests that several independent organizations such as ConsumerLab.com, NSF International, and U.S. Pharmacopeia provide quality testing of supplements.
In the end, supplements are most effective when taken under the guidance of a healthcare provider to address a deficiency.
Since vitamin A is a fat-soluble vitamin, excess amounts cannot be excreted in urine and are instead stored in the body, typically in the liver. According to Rodriguez Guggiari, this can lead to toxic effects. The Harvard School of Public Health lists the following symptoms of vitamin A toxicity:
- Changes in vision, such as blurred sight
- Bone pain
- Nausea and vomiting
- Dry skin
If you are considering taking a supplement, it is advisable to consult with your healthcare provider to determine if it is a suitable option for you.
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