Vitamin A: What Are Its Benefits And Which Foods Contain It?

Would you like to eat a good portion of carrot salad with olive oil today? If the answer is yes, we have good news for you: this simple recipe allows us to absorb vitamin A well.

According to various nutritionists, vitamin A is present in foods of animal and plant origin, including fish, beef liver, and fruits and vegetables of deep orange and yellow colors.

In general, vitamin A has various benefits for your health, according to data shared by several experts on the subject.

What is vitamin A?

Nutritionist Carmen Rosa Guillén says that vitamin A is fat-soluble, which means that it has an affinity for all fats, both of plant and animal origin. In this regard, the professional says that it is necessary to consume foods that contain this vitamin together with fats, preferably of plant origin.

For this reason, the example of carrot salad with olive oil was mentioned above. Another characteristic of this vitamin is that it is an antioxidant and is also known as retinol, according to nutritionist Susana Arévalo. In addition, the professional mentions that it is the vitamin responsible for the production of pigments.

Benefits of vitamin A

According to nutritionist Lissette Guzmán, from the Institute of Nutrition of Central America and Panama (Incap), the main function of this vitamin is related to the proper functioning of vision, specifically the retina. Guzmán also adds that this nutrient helps strengthen the immune system and maintain good skin.

Guillén says that vitamin A also inactivates free radicals, which is why it prevents premature aging and oxidative stress. The professional also mentions that this vitamin is essential for gene formation and reproduction, referring to the development of the baby.

In this regard, other professionals agree with this benefit: “Vitamin A helps the immune system, raising our defenses against microbes and diseases. It is also important in human reproduction, growth, and development,” says nutritionist Arévalo. In addition, vitamin A allows for the proper absorption of iron in the body.

What foods provide vitamin A?

According to professionals, these foods are considered the main sources of vitamin A:

• Deep yellow and/or orange fruits and vegetables: Carrot, güicoy sazón, pumpkin, sweet potato, peach, papaya, mango, among others.
• Some foods have green leaves such as spinach, chard, and watercress.
• Fish
• Beef and chicken liver
• Dairy

What is a vitamin A deficiency?

Vitamin A deficiency occurs when the person does not obtain the proper amount of vitamin A according to their weight, age, and other factors. In this regard, several professionals agree that a deficiency of this nutrient can cause dry eyes and even irreversible blindness since this vitamin is associated with the proper functioning of vision.

Guzmán also adds that this deficiency can cause skin damage such as hyperkeratosis or pain in that area. The professional adds that the lack of vitamin A also causes significant delays in development in children under five years of age and is also associated with infant mortality, which is why the specialist affirms that the World Health Organization (WHO) has considered this deficiency as a major health problem worldwide.

According to Arévalo, this deficiency can also cause respiratory problems and generate greater susceptibility to diseases such as measles, anemia, and other conditions.

Who is at risk for vitamin A deficiency?

According to Guzmán, children under five years of age and elderly people are especially susceptible to this deficiency. Arroyo mentions that, in rural areas, people are especially vulnerable to suffering from this problem, especially babies with developmental problems or who were born prematurely.

What is the recommended intake of vitamin A?

Most professionals say that this dose varies according to age, weight, and other factors. Nutritionist Guillén mentions that these are the recommended amounts according to age and certain particular conditions of the person:

• During childhood and preadolescence (three to 14 years), the ideal consumption ranges between 300 and 600 micrograms per day.
• For adolescents and adults, 700 to 900 micrograms daily.
• On the other hand, during pregnancy, 770 to 900 micrograms daily are recommended.
• During the breastfeeding period, between 1,200 and 1,300 micrograms per day, vitamin supplements can be considered at this stage. However, before consuming this supplement, consult your family doctor both during this period and under any circumstances.

It is important to mention that there is a limited range in the dosage of this vitamin. According to nutritionist Arévalo, these are the upper limits of daily consumption:

• Children from four to eight years: 900 micrograms
• From nine to 13 years old: 1,700
• From 14 to 18 years old: 2,800
• From 19 years old: 3 thousand

Side effects of vitamin A consumption

If the above limits are exceeded, experts say that hypervitaminosis can occur, a condition that causes drowsiness, vomiting, headaches, irritability, nausea, and skin lesions, although some professionals say that this is rare.

Guillén mentions that if people take supplements without consulting a doctor, there may be vitamin A toxicity, which can occur in sun-sensitive people who consume these supplements and if they overdo it, they may suffer more skin burns.

During pregnancy, the professional says that if the mother consumes an excess of vitamin A from supplements, this can cause birth defects in the baby. The expert also mentions other possible risks of excessive consumption of this nutrient:

“Vitamin A in high doses can increase the risk of bleeding. This is because it can affect the function of platelets, which are essential for blood clotting. When combined with anticoagulants, this risk increases,” she says.

General recommendations

1. Have a balanced and colorful diet that includes healthy foods of both plant and animal origin.
2. Nutritionist Guzmán specifically suggests avoiding ultra-processed foods and giving preference to natural foods.
3. Exercise is a complement to a good diet.
4. If you are going to consume sugar, make sure it is fortified with vitamin A. However, remember that its intake should be moderate and should be avoided in some cases, such as in the case of diabetic patients.
5. From the first year of life, nutrition must be adapted to the needs of each person. To achieve this, the support of the corresponding professionals is important.
6. If you wish to take a vitamin A supplement or any other type, consult your doctor.