{"id":66,"date":"2018-09-27T06:27:10","date_gmt":"2018-09-27T06:27:10","guid":{"rendered":"https:\/\/www.healthbenefitstimes.com\/nutrition\/?p=66"},"modified":"2019-06-04T05:50:44","modified_gmt":"2019-06-04T05:50:44","slug":"vitamin-a","status":"publish","type":"post","link":"https:\/\/www.healthbenefitstimes.com\/nutrition\/vitamin-a\/","title":{"rendered":"Food sources and facts of Vitamin A"},"content":{"rendered":"

\"\"Vitamin A found in foods includes members of two chemical families: retinoids and carotenoids. Retinoids include retinol, retinal and retinoic acid and carotenoids include \u03b2-carotene, \u03b1-carotene and other carotenes. Withal, carotenoid has Vitamin A activity which must be converted into retinoid in the body. So carotenoids are also referred as provitamin A. Though there are hundreds of carotenoids in nature, about fifty could be converted to Vitamin A. Moreover, half dozen of carotenoids are found in human diet in noticeable amounts.<\/p>\n

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Vitamin A is crucial micronutrient for humans which could not be biosynthesized in body and should be obtained from dietary sources. Moreover, fat soluble essential metabolite and its derivatives has imperative roles in regulation of many biological and metabolic functions including differentiation and growth of cells, reproduction and regulation of immune system. This nutrient is a vital antioxidant which performs corner process essential for protection against oxidative damage caused by free radicals formed in several metabolic processes in human body. Free radicals scavenging are integral for the body’s well-being and fecundity. The vitamin is required to be supplied by natural dietary sources loaded with these micronutrients. Typically retinol and carotenoid levels are measured in plasma and plasma retinol levels used to assess inadequate Vitamin A.<\/p>\n

What Foods Provide Vitamin A?<\/strong><\/p>\n

Vitamin A in the retinoid form is found in animal products with the best sources being liver, fish oils<\/a>, eggs<\/a>, and vitamin A-fortified milk<\/a> and milk products. Meanwhile, carotenoids are found in plant sources\u2014 mainly in orange<\/a> and dark green vegetables and some fruits (squash<\/a>, carrots, spinach, broccoli<\/a>, papaya<\/a>, sweet potatoes, pumpkin, cantaloupe<\/a>, and apricots). In fact, the term carotenoid is derived from the species name for carrots. Nutrition supplements tend to provide vitamin A in the form of retinyl acetate or retinyl palmitate or as \u03b2-carotene.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Food name<\/strong><\/td>\nWeight (g)<\/strong><\/td>\nVitamin A (\u00b5g)<\/strong><\/td>\nDV%<\/strong><\/td>\n<\/tr>\n
Turkey<\/a><\/td>\n113<\/td>\n4451<\/td>\n635%<\/td>\n<\/tr>\n
Margarine<\/a><\/td>\n232<\/td>\n3127<\/td>\n446%<\/td>\n<\/tr>\n
Sweet potato<\/a><\/td>\n328<\/td>\n2581<\/td>\n368%<\/td>\n<\/tr>\n
Carrots<\/a><\/td>\n128<\/td>\n1069<\/td>\n152%<\/td>\n<\/tr>\n
Spinach<\/a><\/td>\n234<\/td>\n945<\/td>\n135%<\/td>\n<\/tr>\n
Apricots<\/a><\/td>\n119<\/td>\n753<\/td>\n107%<\/td>\n<\/tr>\n
Mustard greens<\/a><\/td>\n140<\/td>\n738<\/td>\n105%<\/td>\n<\/tr>\n
Collards<\/a><\/td>\n190<\/td>\n722<\/td>\n103%<\/td>\n<\/tr>\n
Swiss chard<\/a><\/td>\n175<\/td>\n536<\/td>\n76%<\/td>\n<\/tr>\n
Pumpkin<\/a><\/td>\n116<\/td>\n494<\/td>\n70%<\/td>\n<\/tr>\n
Swiss cheese<\/a><\/td>\n132<\/td>\n380<\/td>\n54%<\/td>\n<\/tr>\n
Dandelion greens<\/a><\/td>\n105<\/td>\n359<\/td>\n51%<\/td>\n<\/tr>\n
Turnip greens<\/a><\/td>\n55<\/td>\n318<\/td>\n45%<\/td>\n<\/tr>\n
Parmesan cheese<\/a><\/td>\n100<\/td>\n262<\/td>\n37%<\/td>\n<\/tr>\n
Monterey cheese<\/a><\/td>\n132<\/td>\n261<\/td>\n37%<\/td>\n<\/tr>\n
Egg<\/a><\/td>\n136<\/td>\n203<\/td>\n29%<\/td>\n<\/tr>\n
Feta cheese<\/a><\/td>\n150<\/td>\n188<\/td>\n26%<\/td>\n<\/tr>\n
Garden cress<\/a><\/td>\n50<\/td>\n173<\/td>\n24%<\/td>\n<\/tr>\n
Kale<\/a><\/td>\n118<\/td>\n172<\/td>\n24%<\/td>\n<\/tr>\n
Plantains<\/a><\/td>\n270<\/td>\n151<\/td>\n21%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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Health Benefits of Vitamin A<\/strong><\/p>\n

Vitamin A is essential for growth, health and maintenance for various reasons:<\/p>\n

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  1. Eyesight<\/strong><\/li>\n<\/ol>\n

    Eyes are delicate which requires extra protection and care. Vitamin A is helpful for treating weak eyesight by keeping the eyes moist. Evidence have shown that daily intake of Vitamin A promotes night vision by preventing the chances of night blindness. Eye specialist says that retinol is the only nutrient which assists development of visual purple in eyes. Vitamin A helps to lower the chances of macular degeneration and cataracts which are age associated problems.<\/p>\n

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    1. Prevent urinary stones<\/strong><\/li>\n<\/ol>\n

      Urinary stones are considered to be annoying health problem. Every possible precaution to avoid it. The effective way to clear health complication is to consume diet loaded with Vitamin A. It acts as a shield against factors forming urinary calculi by producing calcium<\/a> phosphate in the body. Vitamin A helps to keep urinary tract in shape by lowering the chances of urinary stone reoccurrence.<\/p>\n

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      1. Stronger bones<\/strong><\/li>\n<\/ol>\n

        Vitamin D and dairy products are considered to provide strong teeth and bones. Add dairy products to the diet and drink a glass of milk daily to avoid bone problems. With other nutrients, Vitamin A forms a solid layer known dentin below the surface of teeth. This layer helps to strengthen teeth against various oral health problems.<\/p>\n

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        1. Muscle growth<\/strong><\/li>\n<\/ol>\n

          Muscle growth is required for children and growing teens. The proper diet assures proper muscle growth. Vitamin A has numerous health benefits to promote better muscle growth. For muscle growth of growing teens and children, it is essential to add food items to the diet which contains adequate Vitamin A that prevents development of muscular dystrophy in muscles.<\/p>\n

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          1. Tissue repair<\/strong><\/li>\n<\/ol>\n

            Body naturally reproduce cells and tissues but requires nutrients for this process. With insufficient nutrients, this process could not take place and body becomes unable to produce new tissues. Moreover, Vitamin A helps to enable this natural process by replacing old tissues with new ones.<\/p>\n

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            1. Treatment for measles<\/strong><\/li>\n<\/ol>\n

              Measles is indeed draining which is neither rare nor occurs frequently. Child specialists advise that children with deficiency of Vitamin A are prone to measles. The only solution is to add foods rich in Vitamin A. This vitamin in adequate amounts provides relief from diarrhea and fevers follow with measles.<\/p>\n

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              1. Slows aging<\/strong><\/li>\n<\/ol>\n

                As person ages, wrinkles and fine lines become common. Though there are various products as well as treatments to lower the signs of aging but they could not do what a nutrient offers. This makes the beauty experts to trust Vitamin A. It helps to slow down fine lines as well as wrinkles. Naturally, it contains moisture which keeps skin moist. When this moisture is absorbed by skin, one becomes youthful.<\/p>\n

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                1. Treatment for acne<\/strong><\/li>\n<\/ol>\n

                  Acne is caused by excessive production of sebum and might take months to heal. Supplements of Vitamin A helps to treat acne by limiting the production of sebum on skin. Antioxidants offered by vitamin helps to rejuvenate dead skin cells by leaving smooth and baby soft skin.<\/p>\n

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                  1. Enhance immunity<\/strong><\/li>\n<\/ol>\n

                    Vitamin A acts as an immunity booster. A strong immune system keeps infectious bacteria at bay but one should maintain its functionality. The daily consumption of Vitamin A helps to promote lymphocytic response which counteracts disease causing antigens. It also contains properties which are essential for keeping the mucus membranes moist. The moist mucus membrane promotes better immunity and enhances white blood cells activity. It also prevents reentrance of bacteria and germs in the body.<\/p>\n

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                    1. Maintain cholesterol level<\/strong><\/li>\n<\/ol>\n

                      High level of cholesterol is the contributors to various cardiovascular problems. Various health problems are related with high cholesterol. So nutritionist suggests to intake the diet packed with Vitamin A as it reduces high level of cholesterol. It helps to widen arteries to assure proper blood flow. Vitamin A lowers the risk of blood clotting.<\/p>\n

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                      1. Offers glowing skin<\/strong><\/li>\n<\/ol>\n

                        All vitamins are required to enhance the skin condition so does Vitamin A. Vitamin A is rich in antioxidants as well as healing properties which is must for skin. The diet rich in Vitamin A improve discoloration of skin by providing it a natural glow.<\/p>\n