Vitamin A (Retinol) - Benefits, Deficiency Symptoms And Food Sources

Vitamin A is also known as retinol. It is a fat-soluble vitamin. It is a light yellow crystalline compound. Vitamin A has also been called the "anti-infective" vitamin due to its role in supporting the activities of the immune system. Vitamin A is very important for maintaining good vision.

Functions and Benefits of Vitamin A (Retinol)

Vitamins are absolutely essential for proper growth, maintenance, and reproduction of the human body. One of the most important functions of this vitamin is that it maintains the health and well-being of the epithelial tissues of the body. Amounts absorbed in excess of vitamin A or antioxidant needs are stored in subcutaneous fat. Other carotenoids, such as lutein and lycopene, have no vitamin A activity and are utilized only for their antioxidant capacity.

Some of the Great Benefits of Vitamin A in Human Body are-

• It helps us to see in dim light.
• It is essential to the tissues lining lungs, digestive organs and genitourinary tract.
• It helps us to grow bones normally.
• Assists maintaining health skin and mucous membranes protecting the body's major organs.
• It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage.
• Vitamin A is considered a fat-soluble vitamin. This means it is stored in your body's fat cells and liver until used.
• Because vitamin A helps keep the mucus membranes moist, it is a great tool for fighting infection.

Recommended Dosage for Vitamin A (Retinol)

The RDA for vitamin A is 4,000 IU every day for women and 5,000 IU every day for men. Higher doses are typically given for due to any illness of these vitamins.

Food Sources for Vitamin A (Retinol)

Whole milk are good animal are good sources of Retinol (vitamin A). Many orange fruits and green vegetables are good sources of vitamin A. Vitamin A comes from animal sources, such as eggs, meat, milk, cheese, cream, liver, kidney, cod and halibut fish oil. Sources of beta-carotene are carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach and most dark green, leafy vegetables.

Deficiency Symptoms of Vitamin A (Retinol)

The eyes are mostly affected due to vitamin A deficiency. A vitamin A (retinol) deficiency can cause night blindness (even total blindness) and a greatly lowered resistance to infection. Milder cases of deficiency do occur, especially in the elderly, who often have vitamin-poor diets. Infections such as pneumonia can deplete vitamin A stores. Susceptibility to colds, flu, bacterial and viral infections, especially of the respiratory and urinary tract, are indicators of Vitamin A deficiency. Deficiency of vitamin A can also cause diarrhea, abnormalities of skin and bone development. Lifestyle factors that may contribute to poor vitamin A status include use of tobacco products that increase demand for the vitamin and frequent consumption of fast food, commercial snack foods, and sweets that replace fruits and vegetables in the diet.