Vitamin A (Retinoid) - Health Center
Vitamin A (Retinoid)
By Refadoc, Posted on : Tuesday, 15 September 2015 - 10:46 am IST
Vitamin A : Overview
Vitamin A which is also commonly known as Retinoid is widely famous for promoting good vision, healthy immune system as well as cell growth in humans. There are two major kinds of Vitamin A – an active form, Retinoid, which is obtained directly from the animal products and Beta Carotine, which is derived from the plants.
Vitamin A, being a fat soluble vitamin, can be easily digested by the body and can be found in products such as meat, fish, poultry as well as dairy products.
Benefits of Vitamin A:
Vitamin A is basically known to help form and maintain a healthy skin, teeth as well as skeletal structure. The reason why it has been named as Retinol is due to the fact that it helps to produce the pigments found in the retina of the eye. Promoting good vision, in low light areas, is one of the major functions of Vitamin A. Vitamin A is also an integral source for stimulating the acticity of the White blood cells, maintains the health of the endothelial cells and regulates the growth and division of the cells.
Carotenoids, which are the dark colored pigments found in the plant products, are known to turn into a derivative form of Vitamin A. Beta Carotine, one of the forms of carotenoid, is a well known antioxidants. These antioxidants are known to protect the cells from the internal damage which is caused by free radicals. Beta Carotenoids are also known to reduce the risk of cancer.
Sources of Vitamin A:
There are a variety of sources which are known to be rich in Vitamin A. Animal sources such as eggs, meat, milk, cheese, liver, kidneys and fish oils are known to be excellent sources of Vitamin A. Fortified low spread fats and yoghurt are also an excellent source of Vitamin A. Yellow and orange fruits, such as grapefruits, mangoes, apricots, carrots, pumpkin, squash are very rich in beta carotenes. Apart from that, dark green and leafy vegetables, such as brociolli and spinach are also rich sources of beta carotene.
It has been known that darker the colour of the vegetable, the higher will be the content of beta carotene.
Vitamin A and deficiency Diseases:
Infections and vision related problems tend to arise, if a person is not able to gain the required amount of Vitamin A. However, consuming large doses of Vitamin A can cause birth defects and poisoning. Consuming more than 1.5 mg of Vitamin A per day can affect your bone health, which makes the bones prone to fracturing. In older women, it can increase the risks of osteoporosis.
Vitamin A Dosage:
Including a large amount of fruits, vegetables, dairy foods, legumes, lentils and grains in your average diet can help you to get your daily fill of essential vitamins. Liver is a very rich source of Vitamin A. The RDA (Recommended Daily Allowance) of Vitamin A for different age groups is as follows:
1-3 years: 300 mcg/day
4-8 years: 400 mcg/day
9-13 years: 600 mcg/day
Males (14 years and above) : 900 mcg/day
Females (14 years and above) : 700 mcg/day