Many of us consume vitamin B-rich meals, drinks, and supplements, but vitamin A is often overlooked despite its importance to the body.
Vitamin A is a fat-soluble vitamin essential for healthy eyesight and immunological function. It aids development and growth, keeps skin healthy, and supports the functioning of several organs, including the heart and lungs.
When it comes to vitamin A, how much is enough?
Vitamin A requirements vary widely between age groups and sexes.
The recommended daily allowance (RAE) for men is 900 mcg, while the RAE recommendation for women is 700 mcg. Both expecting and nursing mothers require higher RAE doses (1,300 mcg vs. 770 mcg). In comparison, five dried apricots have 63 mcg RAE, whereas an entire mango has roughly 110 mcg RAE.
Excellent sources of vitamin A
Spinach, with 471 mcg of vitamin A in only 1/2 cup once it's been cooked, is an excellent alternative to more traditional sources like mango and sweet potato. Calcium, found in spinach, contributes to strong bones.
This vitamin deficiency might leave you with dry, flaky skin since your body lacks a crucial component that aids skin restoration.
A weakened immune system
There is definitely a strong correlation between vitamin A and healthy immune system function. Your immune system may suffer if you don't get enough of this vitamin, which is essential for maintaining your body in fighting form.
Problems with your eyesight might develop
Vitamin A insufficiency has been related to dry eyes and night blindness (of course, night blindness is a more extreme case of this condition). The best course of action for someone with dry eyes should be chosen by their doctor, although consuming enough vitamin A may be more effective in the long run than just using eye drops.
Your cuts and scrapes might not be recovering
Healthy skin requires the capacity to synthesize collagen, aided by vitamin A. Vitamin A is also necessary for producing protein, zinc, and vitamin C, all of which are essential for wound healing.
Which begs the question: when is it appropriate to think about taking a supplement?
While getting nutrients through food is preferable whenever possible, if a person's diet lacks items that provide this vitamin, they may benefit from a supplement. However, individuals shouldn't take mega doses of this vitamin because of the hazards of overdosing on fat-soluble vitamins. Never begin a new supplement routine without first consulting your doctor.