Vitamin A: Signs of deficiency you should know

Vitamin A, also known as retinol, is not just another vitamin on the shelf—it's crucial for our overall health and plays multiple roles in keeping our bodies functioning properly. From supporting vision to boosting our immune system, here’s everything you need to know about this vital nutrient.

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Vitamin A is a fat-soluble nutrient that contributes to various bodily functions and systems:

Eyes: Vitamin A is essential for the formation of rhodopsin, a pigment that helps our eyes adjust to light changes. This is why carrots are often recommended for good vision—they're packed with vitamin A.

Skin and Mucosa: It helps maintain the integrity of skin and mucous membranes, protecting them from damage and supporting overall skin health.

Bones: Vitamin A, along with calcium, vitamin D, and protein, is necessary for bone growth and maintenance.

Reproduction: It plays a crucial role in the synthesis of sexual hormones and supports healthy reproduction and fetal development.

Immune System: Vitamin A supports our immune system by helping to maintain strong mucous barriers and aiding in the production of white blood cells, which fight off infections.

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While vitamin A deficiency is rare in developed countries, it can still occur in certain situations, such as inflammatory bowel disease or after bariatric surgery. Symptoms may include:

• Blurred evening and night vision
• Dry, dull skin
• Hair loss
• Infertility

If you experience these symptoms, it's essential to consult a healthcare provider for proper diagnosis and treatment.

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For adults, the recommended daily intake of vitamin A is approximately 700 to 900 micrograms. A balanced diet rich in fruits, vegetables, and animal products usually provides sufficient vitamin A. However, if your diet lacks variety or you have specific health conditions, supplements may be recommended under medical supervision.

There are two types of dietary vitamin A:

Retinol (Animal-Based): Found in foods such as eggs, dairy products, liver, and certain fish like mackerel and salmon.

Provitamin A (Carotenoids): Found in colorful fruits and vegetables like carrots, tomatoes, sweet potatoes, spinach, kale, and bell peppers. These contain beta-carotene, which the body converts into vitamin A.

Vitamin A is a powerhouse nutrient that supports numerous bodily functions. While deficiency is uncommon in well-nourished populations, ensuring a balanced diet rich in vitamin A sources is essential for optimal health.

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