Vitamin A: Benefits, Sources, Deficiency Symptoms, & Tracking
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Vitamin A: Benefits, Sources, Side Effects, and Tracking
Vitamin A is a fat-soluble vitamin that is important for preserving healthy vision and prolonging brain health. Vitamin A is a super antioxidant that helps prevent cancer and helps with skin growth.
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Antioxidants fight free radical damage and reduce inflammation. Benefits of vitamin A include assisting in cell differentiation and keeping your skin healthy, clear, and glowing.
Vitamin A is required for the immune system to function normally and protects from a multitude of infections. A few of the foods with high amounts of Vitamin A include liver, carrots, spinach, and melons.
How much Vitamin A are you getting?
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Find out now with Nutritrack!
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There are two forms of Vitamin A – retinol and beta carotene. Retinol is considered an active vitamin A or a “preformed vitamin A.” Retinol is only found in animal sources and can be used directly by the body without being converted.
Beta-carotene, on the other hand, is a precursor to vitamin A and is converted to retinol in the body. Beta-carotene is often known as “provitamin A” and is found in fruits and vegetables like carrots, sweet potatoes, and kale.
Vitamin A boosts immune health and is essential for eye health and cell growth. The best way to obtain vitamin A is from whole foods like fruits and vegetables rather than taking supplements.
Tracking Vitamin A from your food with an app can be essential to your overall health and nutrition. Track your Vitamin A with Nutritrack, a free app for iPhone that tracks 29+ nutrients like Vitamin B12, Vitamin K, other micronutrients, calories, macronutrients like carbohydrates, fat, protein, and dozens of other essential nutrients, vitamins, and minerals!
Health Benefits of Vitamin A
What health benefits are you getting from Vitamin A?
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Top Health Benefits of Vitamin A
1. Essential for Eye Health
Vitamin A regenerates a light sensitive pigment in the eyes called rhodospin that disintegrates over time in the eyes. By consuming recommended amounts of vitamin A, your eye health will improve and your eyes can detect small amounts of light, which boosts night vision.
You can see all the top health benefits of Vitamin A with Nutritrack, the best nutrition tracking and calorie counting app for iPhone.
2. Supports Immune Function
Vitamin A is necessary for the immune system to function normally. Meaning, vitamin A aids in fighting against disease and infections. Vitamin A helps with the development and differentiation of white blood cells, which help the body fight against foreign substances and disease.
Not only is vitamin A essential for immune health, beta-carotene is a super antioxidant that neutralizes free radicals in the body. With its antioxidant properties, beta-carotene can help the body fight against cancer.
3. Important for Skin Health
Vitamin A works in the regeneration of skin cells and membranes in the body. Vitamin A takes part in cellular differentiation of epithelial cells, which are the cells of all of the tissues in the body, including skin cells.
Studies show that beta-carotene is involved with protecting the skin from sun damage and helps with acne. Vitamin A keeps your skin healthy, clear, and glowing.
4. Helps Reproduction
Vitamin A is important for reproduction and is essential for the development of the embryo (specifically the development of the heart, eyes, ears, and spinal cord). This is why vitamin A is specifically important for pregnant women as it plays an important role in child development during pregnancy.
The Nutritrack app shows you health benefits and deficiency symptoms of any micronutrient anytime you need them, right on your phone. Nutritrack is a meal logging and nutrition app so you see results custom tailored to your body and diet! Nutritrack is available free on iPhone, iPad, and iPod!
How is Vitamin A impacting your health? Find out with the Nutritrack app!
Top Sources of Vitamin A
Are you getting enough Vitamin A in your diet?
With so many foods to choose from everyday, it’s easy to to have a free for all diet or even a meal plan or specialized diet that is low or completely lacking key nutrients. Nutritrack makes getting your nutrients easy no matter what diet you’re on. Whether you’re eating freely or on a specific diet like gluten free, paleo, vegetarian, vegan, pescetarian, nut free, dairy free, high protein, or any other lifestyle. You can always be susceptible to low nutritional levels in your diet, so tracking your calories, macronutrients, and micronutrients is essential. Track everything (including exercises and fitness) with Nutritrack!
Top Sources of Vitamin A
1. Veal Liver
4 oz 884% RDV
2. Sweet Potato
1 medium 475% RDV
1 large carrot 240% RDV
1 cup, diced 105% RDV
1 cup 56% RDV
6. Cod Liver Oil
1 tsp 56% RDV
1 cup, chopped 31% RDV
1 apricot 13% RDV
How much Vitamin A are you getting?
Download Nutritrack now and find out!
Download Nutritrack now and find out!
Vitamin A Deficiency Symptoms
Vitamin A is required for healthy eyes, healthy skin, early child growth development, and a functioning immune system. A deficiency in vitamin A ca cause problems with the eyes and skin, the growth development of children, and the immune system.
Vitamin A deficiency is not very common in the Western world, yet it is the leading cause of blindness in many developing countries.
One of the early signs of a Vitamin A deficiency is night blindness or an impaired adaptation to the dark. Growth retardation, skin lesions, and acne are all other common symptoms of a vitamin A deficiency.
Nutritrack, the best nutrition tracking app, calorie counter app, and meal log app, shows you if your diet is low in a nutrient like Vitamin A. The Nutritrack app also shows you the potential deficiency symptoms of each vitamin, mineral, and micronutrient (like Vitamin A), so you can stay your healthiest. Download Nutritrack now for free on your iPhone!
1. Problems with Eye Health
Vitamin A deficiency can lead to night blindness in the early stages, but in time can lead to scarring of the cornea that can ultimately cause blindness.
2. Skin Damage
Vitamin A protects the skin from the sun, and a deficiency can lead to early skin damage, skin ulcers, acne, and small red bumps appearing on the back of the arms.
3. Pregnancy and Development of the Fetus
Vitamin A is crucial for the development of small children in the early stages. Pregnant women are at risk of a vitamin A deficiency, specifically during their third trimester, as the baby’s body demands high amounts of vitamin A for the development of the body.
4. Weakened Immune System
Vitamin A is necessary for the immune system to function properly, so a deficiency can lead to a higher risk of infections.
Want to learn more about potential deficiency symptoms? Download Nutritrack now on your iPhone to learn about nutritional deficiency symptoms for other nutrients and to see how well your diet and nutrition is doing!
Do you think you’re low in Vitamin A?
Nutritrack is a free app for iPhone that makes nutrition tracking easy, fun, and informative! When your diet is low in a nutrient, Nutritrack gives you a warning and suggests foods that can help you each your nutrition goals. If you’re low in a nutrient, you receive relevant food suggestions fits your unique diet and lifestyle, like chocolate for iron. Nutritrack customizes to your lifestyle or dietary preference with options like vegan, vegetarian, high protein, paleo, gluten free, pescetarian, nut free, dairy free, and more!
Malabsorption of Vitamin A and Celiac Disease
Gastrointestinal diseases, like Celiac Disease, can induce a vitamin A deficiency. This is because diseases like Celiac Disease interferes with absorption and utilization of vitamin A in the small intestine. Also, people who have a sensitivity to gluten are also at risk of malabsorption.
Other health problems that can possibly lead to a vitamin A deficiency include inflammatory bowel disease, pancreatic disorders, and alcoholism. Vitamin A deficiencies in children can be detrimental because of the role that vitamin A plays in growth and development of the body.
You can download Nutritrack to track your nutrition with Celiac Disease or any autuimmune disorder, food allergy, or sensitivity. The Nutritrack app customizes to different lifestyles and diets, like gluten free, nut free, dairy free, paleo, and more!
Recommended Daily Intake of Vitamin A
Children (1-3 yrs) 300 µg/day
Children (4-8 yrs) 400 µg/day
Children (9-13 yrs) 600 µg/day
Males (>14 yrs old) 700–1000 µg/day
Females (>14 yrs old) 600–800 µg/day
Pregnant 750–770 µg/day
When Breastfeeding 1200–1300 µg/day
Are you reaching your Vitamin A goals? Track your nutrition with the Nutritrack app and find out!
Side Effects of Vitamin A
Vitamin A is a fat soluble vitamin and is stored in the liver. Consuming large quantities of vitamin A can go over the storage in the liver and spill into the blood. This can cause problems including liver damage, nausea, joint pain, jaundice, headaches, vomiting, irritability, loss of appetite, and confusion.
Consuming large amounts of vitamin A can cause birth defects, dry skin, liver issues, and problems with bone density. Vitamin A can also interact with some of the medicines you are taking. Make sure to check with your doctor.
If you want to understand your diet transparently, download the Nutritrack app and see what nutrients you may need to eat more of. Nutritrack lets you log your food and shows you your nutritional levels based on your diet, and gives you food suggestions when your diet is low in a key vitamin or mineral!
It is essential to have adequate levels of vitamin E to protect the levels of vitamin A in the body because Vitamin E protects vitamin A from being oxidized in the body. Vitamin A is a fat soluble vitamin so having vitamin A with fats helps the body with absorption.
Disease and infections, like measles, can reduce the levels of vitamin A in the body, as it is essential for the functioning of the immune system. Also, increased levels of vitamin A help protect against disease and infections. A protein deficiency can also interact with the absorption of vitamin A in the body.
Because vitamin A is a fat soluble vitamin, it is stored in the liver, and high levels of alcohol consumption can lead to reduced storage of vitamin A in the body.
A zinc deficiency can also lead to a decreased absorption of vitamin A in the gut. On the other hand, a deficiency in vitamin A can lead to a reduced iron absorption in the body.
Track everything with Nutritrack, the best nutrition tracking app and calorie counter app. The Nutritrack app tracks everything – from Vitamin E to zinc, iron, protein, carbohydrates, fat, calories, Vitamin B12, Vitamin B6, and so much more! You can eat healthily, lose weight faster, and maintain muscle mass with Nutritrack! Download Nutritrack free now!
Track over 29 nutrients including Vitamin A with Nutritrack!
Download the Nutritrack app now and track over 29 nutrients like calories, carbs, fat, protein, Vitamin E, Vitamin K, Vitamin B12, and much more ranging from micronutrients to macronutrients and lots more in-between! Learn about the health benefits and deficiency symptoms of each nutrient and get suggestions for the nutrients your diet is low in. Track of your nutrition with Nutritrack, the best all-in-one nutrition app and calorie counter app! Named one of Apple’s “New Apps We Love” in 2018.
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Vitamin A is a fat-soluble vitamin that is important for preserving healthy vision and prolonging brain health. Studies show that Vitamin A is involved with protecting the skin from sun damage and helps with acne.