Why Vitamin A is Essential for a Healthy Heart: Exploring the Benefits and Science Behind It

 

Did you know that vitamin A, commonly associated with vision health, also plays a crucial role in keeping your heart healthy? In this article, we will uncover the benefits of vitamin A for your cardiovascular system and delve into the science behind its effectiveness.

Vitamin A, a fat-soluble nutrient, acts as a potent antioxidant, protecting your heart from oxidative stress and damage caused by free radicals. It also supports the production of red blood cells and enhances the immune system, reducing the risk of cardiovascular diseases.

Research has shown that vitamin A aids in maintaining proper heart function by regulating blood pressure, reducing inflammation, and preventing the buildup of plaque in the arteries. Studies have also indicated that a deficiency in vitamin A may contribute to heart-related problems.

To ensure you're getting enough of this essential nutrient, it's important to consume a balanced diet rich in foods like carrots, sweet potatoes, spinach, and liver, which are high in vitamin A. Alternatively, you can talk to your healthcare provider about the possibility of supplementation.

Join us as we explore the numerous benefits and scientific evidence behind why vitamin A is essential for maintaining a healthy heart.

The role of Vitamin A in maintaining cardiovascular health

Vitamin A, a vital nutrient for overall health, also plays a key role in maintaining cardiovascular health. It acts as an antioxidant, protecting the heart from oxidative stress and damage caused by free radicals. This nutrient is involved in the production and regulation of various proteins and enzymes that are essential for proper heart function.

One of the primary functions of vitamin A in cardiovascular health is its ability to regulate blood pressure. High blood pressure is a significant risk factor for heart disease. Vitamin A helps in maintaining normal blood pressure levels, reducing the strain on the heart and blood vessels. By ensuring optimal blood pressure, vitamin A lowers the risk of developing heart-related problems.

In addition to regulating blood pressure, vitamin A also helps reduce inflammation in the cardiovascular system. Chronic inflammation is linked to the development of atherosclerosis, a condition characterized by the buildup of plaque in the arteries, which can lead to heart attacks and strokes. Vitamin A's anti-inflammatory properties help prevent the progression of these conditions, maintaining the health of the heart and blood vessels.

Furthermore, vitamin A supports the production of red blood cells, ensuring an adequate supply of oxygen to the heart and other organs. It also enhances the immune system, reducing the risk of infections that can affect cardiovascular health. By strengthening the immune system, vitamin A helps protect the heart from disease and promotes overall well-being.

Scientific studies supporting the link between Vitamin A and a healthy heart

Numerous scientific studies have provided substantial evidence supporting the link between vitamin A and a healthy heart. These studies have shed light on the mechanisms through which vitamin A exerts its beneficial effects on cardiovascular health.

A study published in the American Journal of Clinical Nutrition found that individuals with higher levels of vitamin A in their blood had a significantly reduced risk of developing coronary heart disease. The study concluded that higher vitamin A intake from food sources was associated with a lower risk of heart disease, highlighting the importance of incorporating vitamin A-rich foods into the diet.

Another study published in the Journal of Nutrition investigated the relationship between vitamin A intake and blood pressure levels. The researchers found that individuals with higher vitamin A intake had lower blood pressure levels, suggesting that vitamin A plays a role in maintaining optimal blood pressure. This finding further supports the link between vitamin A and heart health.

Furthermore, a study conducted by the American Heart Association demonstrated that vitamin A supplementation reduced the risk of heart failure in individuals with a history of heart attacks. The researchers found that vitamin A supplementation improved heart function and reduced the risk of heart failure recurrence. This study provides strong evidence for the beneficial effects of vitamin A on heart health.

These scientific studies, among others, highlight the importance of vitamin A in maintaining a healthy heart. The evidence supports the role of vitamin A in regulating blood pressure, preventing plaque buildup, and protecting against heart disease, further emphasizing the need to ensure adequate vitamin A intake for optimal cardiovascular health.

Food sources rich in Vitamin A for heart health

To ensure you're getting enough vitamin A for optimal heart health, it's important to incorporate foods that are rich in this essential nutrient into your diet. Here are some excellent food sources of vitamin A:

1. Carrots: Carrots are one of the best sources of vitamin A. They are not only delicious but also packed with beta-carotene, a precursor to vitamin A. Adding carrots to your salads, stir-fries, or enjoying them as a healthy snack can help boost your vitamin A intake.

2. Sweet Potatoes: Sweet potatoes are another great source of vitamin A. They are rich in beta-carotene and provide a host of other health benefits. Roasting or baking sweet potatoes can help preserve their nutrient content while adding a delicious twist to your meals.

3. Spinach: Spinach is a nutrient powerhouse, and vitamin A is no exception. This leafy green is packed with various vitamins and minerals, including vitamin A. Adding spinach to your salads, smoothies, or sautéing it as a side dish can help increase your vitamin A intake.

4. Liver: Liver, particularly beef liver, is incredibly rich in vitamin A. It is also a good source of other essential nutrients like iron and vitamin B12. Incorporating liver into your diet, such as in pâtés or sautéed dishes, can significantly boost your vitamin A levels.

By including these vitamin A-rich foods in your diet, you can ensure that you're getting an adequate amount of this essential nutrient to support heart health and overall well-being.

Recommended daily intake of Vitamin A for optimal heart health

To maintain optimal heart health, it's important to consume the recommended daily intake of vitamin A. The recommended daily intake varies depending on age, sex, and life stage. Here are the general guidelines for vitamin A intake:

1. Infants (0-6 months): 400 micrograms (mcg) or 1,333 International Units (IU)

2. Infants (7-12 months): 500 mcg or 1,666 IU

3. Children (1-3 years): 300 mcg or 1,000 IU

4. Children (4-8 years): 400 mcg or 1,333 IU

5. Children (9-13 years): 600 mcg or 2,000 IU

6. Adolescents (14-18 years): 900 mcg or 3,000 IU for males, 700 mcg or 2,333 IU for females

7. Adults (19 years and older): 900 mcg or 3,000 IU for males, 700 mcg or 2,333 IU for females

It's important to note that excessive vitamin A intake can be toxic and lead to adverse health effects. Therefore, it's crucial to follow the recommended daily intake guidelines and consult with a healthcare professional if considering vitamin A supplementation.

By ensuring you're meeting the recommended daily intake of vitamin A, you can support optimal heart health and reduce the risk of cardiovascular diseases.

Precautions and potential risks of excessive Vitamin A consumption

While vitamin A is essential for heart health, it's important to exercise caution and avoid excessive consumption, as it can have adverse effects on the body.

One potential risk of excessive vitamin A intake is vitamin A toxicity, also known as hypervitaminosis A. This condition can occur when you consume extremely high doses of vitamin A, either through diet or supplementation.

Symptoms of vitamin A toxicity can include nausea, dizziness, headaches, fatigue, bone and joint pain, and even hair loss. In severe cases, it can lead to more serious health complications.

Pregnant women should be particularly cautious about their vitamin A intake, as high levels of vitamin A have been linked to birth defects. It's recommended that pregnant women avoid consuming excessive amounts of vitamin A and consult with their healthcare provider for personalized advice.

To avoid vitamin A toxicity, it's essential to follow the recommended daily intake guidelines and be mindful of your overall vitamin A consumption, including both dietary and supplemental sources. If you have any concerns about your vitamin A intake, it's best to consult with a healthcare professional for personalized guidance.

Supplementing with Vitamin A for heart health

In some cases, dietary sources alone may not provide enough vitamin A to support optimal heart health. In such instances, supplementation may be considered under the guidance of a healthcare professional.

Vitamin A supplements are available in various forms, including capsules, tablets, and liquid. It's important to choose a high-quality supplement from a reputable brand to ensure its efficacy and safety.

When considering vitamin A supplementation, it's crucial to consult with your healthcare provider. They can assess your individual needs, evaluate your current vitamin A levels, and determine the appropriate dosage for you.

It's important to note that vitamin A supplements should only be taken as recommended and should not exceed the recommended daily intake. Excessive vitamin A intake can have adverse effects on your health, as mentioned earlier. Following the guidance of a healthcare professional will help ensure that you're supplementing safely and effectively.

Incorporating Vitamin A-rich recipes into a heart-healthy diet

To incorporate vitamin A-rich foods into your heart-healthy diet, here are a few delicious and nutritious recipes to try:

1. Carrot Ginger Soup

Ingredients:

- 4 large carrots, peeled and chopped

- 1 onion, chopped

- 2 garlic cloves, minced

- 1 tablespoon fresh ginger, grated

- 4 cups vegetable broth

- 1 tablespoon olive oil

- Salt and pepper to taste

Instructions:

- Heat olive oil in a large pot over medium heat. Add onions and garlic, sauté until fragrant.

- Add carrots, ginger, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes or until carrots are tender.

- Use an immersion blender or transfer the mixture to a blender and blend until smooth.

- Season with salt and pepper to taste. Serve hot.

2. Baked Sweet Potato Fries

Ingredients:

- 2 large sweet potatoes, cut into fries

- 2 tablespoons olive oil

- 1 teaspoon paprika

- 1 teaspoon garlic powder

- Salt and pepper to taste

Instructions:

- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.

- In a large bowl, toss sweet potato fries with olive oil, paprika, garlic powder, salt, and pepper until well coated.

- Spread the fries in a single layer on the prepared baking sheet. Bake for 25-30 minutes, flipping halfway through, until crispy and golden brown.

- Serve hot as a healthy side dish or snack.

3. Spinach Salad with Roasted Chicken

Ingredients:

- 4 cups baby spinach

- 1 cup cherry tomatoes, halved

- 1 cucumber, sliced

- 2 grilled or roasted chicken breasts, sliced

- ¼ cup feta cheese, crumbled

- 2 tablespoons balsamic vinaigrette

Instructions:

- In a large bowl, combine baby spinach, cherry tomatoes, cucumber, and grilled chicken.

- Drizzle with balsamic vinaigrette and toss gently to coat.

- Sprinkle feta cheese on top and serve as a nutritious and vitamin A-rich salad.

Incorporating these vitamin A-rich recipes into your heart-healthy diet can help you meet your nutritional needs while enjoying delicious and nourishing meals.

Conclusion: The importance of Vitamin A in maintaining a healthy heart

Vitamin A plays a crucial role in maintaining a healthy heart. From regulating blood pressure and reducing inflammation to preventing plaque buildup and protecting against oxidative stress, this essential nutrient offers a multitude of benefits for cardiovascular health.

By incorporating vitamin A-rich foods like carrots, sweet potatoes, spinach, and liver into your diet, you can ensure you're getting enough of this vital nutrient. Alternatively, consulting with a healthcare professional about the possibility of vitamin A supplementation can also be beneficial.

However, it's important to exercise caution

 

The Secret Link Between Vitamin A and a Healthy Heart: Uncovering the Power of Nutrient-Rich Foods

Introduction

In the realm of wellness, the heart holds the throne as the epicenter of our vitality. As we navigate the labyrinth of health-conscious choices, certain elements often stand veiled in the shadows, their significance overshadowed. One such elusive factor is the correlation between Vitamin A and heart health. In this article, we embark on a journey to unravel the clandestine connection between Vitamin A and a healthy heart, shedding light on the transformative influence of nutrient-rich foods.

Vitamin A and Its Multifaceted Role

While Vitamin A has long been applauded for its role in maintaining optimal vision, its influence extends far beyond the realm of eye health. Recent research has brought to the forefront its pivotal role in supporting cardiovascular health. The intricate dance of biochemical processes within our bodies reveals that Vitamin A is not merely a spectator but a proactive player in the orchestration of heart well-being.

One of the key mechanisms through which Vitamin A exerts its influence is by virtue of its potent antioxidant properties. Acting as a shield against oxidative stress, this vitamin defends our cells from the ravages of free radicals, thereby mitigating the risk of vascular damage and inflammation, both notorious instigators of heart disease.

The Unveiling of Nutrient-Rich Foods

To harness the full spectrum of heart-protective benefits offered by Vitamin A, it's imperative to explore the cornucopia of nutrient-rich foods that boast a generous supply of this vital nutrient. Among the front-runners are:

1. Carrots: Nature's vibrant orange gift, rich in beta-carotene, a precursor to Vitamin A.

2. Spinach: A verdant powerhouse delivering not only Vitamin A but an array of other essential nutrients.

3. Sweet Potatoes: Beyond their delectable flavor, they offer a substantial dose of beta-carotene coupled with dietary fiber.

4. Mangoes: The succulent delight of mangoes is not just a treat for the taste buds but also a source of Vitamin A and additional antioxidants.

The Antioxidant Arsenal of Vitamin A

Delving deeper into the antioxidant prowess of Vitamin A, we encounter a formidable ally in the battle against heart disease. Oxidative stress, fueled by an imbalance between free radicals and antioxidants, can wreak havoc on our cardiovascular system. By fortifying our bodies with Vitamin A, we equip ourselves with a potent defense mechanism, ensuring the delicate balance necessary for a healthy heart. 

Studies have illuminated the inverse relationship between adequate Vitamin A levels and the incidence of coronary heart disease. The strategic deployment of this vitamin as a guardian of our cardiovascular citadel underscores the need to integrate it purposefully into our dietary regimen. 

Crafting a Heart-Healthy Culinary Symphony: Super Vitamin A Salad 

As we aspire to transform nutritional knowledge into culinary artistry, let's concoct a symphony of flavors that celebrates the marriage of taste and health. Enter the Super Vitamin A Salad, a vibrant medley of ingredients harmonizing to create a heart-healthy masterpiece. 

Ingredients

1. Freshly grated carrots

2. Organic spinach leaves

3. Roasted sweet potato chunks

4. Fresh mango slices

5. Roughly chopped roasted almonds

6. Dressing: A blend of olive oil, lemon juice, and a touch of honey. 

Instructions

1. In a large bowl, combine the grated carrots, spinach leaves, roasted sweet potato chunks, fresh mango slices, and chopped roasted almonds.

2. Drizzle the dressing over the salad and toss gently until all ingredients are evenly coated.

3. Serve and relish the amalgamation of flavors, knowing that each bite is a step towards a healthier heart. 

The Culmination: A Heart-Healthy Lifestyle 

In conclusion, the clandestine link between Vitamin A and a healthy heart emerges as a beacon guiding us toward holistic well-being. As we uncover the power of nutrient-rich foods, particularly those abundant in Vitamin A, we find ourselves equipped with a compass pointing towards heart health. 

Embracing a lifestyle that recognizes the symbiotic relationship between nutrition and cardiovascular wellness becomes paramount. Beyond the allure of superfoods and culinary creations, it's the conscious choice to integrate these elements into our daily lives that solidifies our commitment to a heart-healthy future. 

Let us, therefore, not merely acknowledge the secret link between Vitamin A and a healthy heart but actively engage in nurturing this connection. In the realm of nutrition, as in life, the true power lies not just in knowledge but in its application. May this exploration serve as a catalyst for a journey towards a heart that not only beats but beats vibrantly with the rhythm of health and vitality.

The Interplay Of Vitamin A and Salt For Optimal Body Health

The Interplay Of Vitamin A and Salt For Optimal Body Health. The relationship between vitamins and salt, contributing to the well-being of the body, can be examined from diverse perspectives. One noteworthy aspect is the correlation between the use of iodized salt and the occurrence of malnutrition in children, which is also associated with Vitamin A deficiency. Yuziani et al., in their research article titled "The Connection between Weighing Frequency, Iodized Salt Usage, and Vitamin A Provision with Underweight Incidence in Toddlers at the Muara Satu Community Health Center in Lhokseumawe City," explored the relationship between the frequency of weighing, iodized salt usage, and Vitamin A provision with underweight incidents in toddlers at the Muara Satu Community Health Center in Lhokseumawe City, Aceh, Indonesia.

The study's objective was to understand the overview of weighing frequency, iodized salt usage, Vitamin A provision, and the underweight situation in toddlers at the Muara Satu Community Health Center. It aimed to calculate the risk factors associated with weighing frequency, iodized salt usage, Vitamin A provision, and underweight using logistic regression models, ultimately producing a model to predict the underweight risk level in toddlers.

Research findings revealed that the majority of respondents had a normal nutritional status (94.8%), with a small percentage experiencing underweight (5.2%). Respondents engaged in weighing more than four times in six months (76.0%), while some weighed less than four times (24.0%). The majority used iodized salt (78.1%), with a low iodized salt usage category at 21.9%. All respondents received Vitamin A (100%). The administration of Vitamin A correlated with underweight incidents, indicating that toddlers receiving blue-colored Vitamin A from the age of six months had a 37% chance of avoiding the risk. The research also assumed that all toddlers included in the study underwent weighing more than four times, received iodized salt and Vitamin A, assuming they all had normal nutrition. The results suggested that weighing frequency and iodized salt usage were not correlated with underweight incidents, whereas Vitamin A provision was associated with underweight and had the potential to avoid the risk.

See Also   >>>>  How to Accelerate Absorption of Vitamin A Supplementation

Additionally, according to Muliah et al.'s research titled "The Relationship between Weighing Frequency, Iodized Salt Usage, and Vitamin A Provision with Underweight Incidence in Toddlers in East Java Province," iodine is one of the nutritional elements associated with children's growth. Children experiencing malnutrition often suffer from Vitamin A deficiency due to their severely inadequate nutrient intake. The research aimed to investigate the relationship between weighing frequency, iodized salt usage, and Vitamin A provision with underweight incidents in toddlers in East Java Province. This secondary data analysis drew from the 2016 Nutrition Status Monitoring survey in East Java Province, with a sample size of 10,440 households with toddlers.

The conclusion of this study is that the administration of blue-colored Vitamin A is related to underweight incidents in East Java. Based on both studies, it is suggested that the administration of Vitamin A, especially the blue variant, plays a crucial role in preventing underweight in toddlers. Although weighing frequency and iodized salt usage may not fully correlate with underweight in specific research contexts, attention to early Vitamin A provision appears to positively contribute to child nutrition. Therefore, it is recommended to enhance understanding and implementation of Vitamin A provision for toddlers as a preventive measure against underweight.


Source:
1. Jurnal Kedokteran Syiah Kuala
2. Journal of Media Gizi Indonesia

How to Accelerate Absorption of Vitamin A Supplementation

The reason many capsules of vitamin A supplements on the market due to vitamin A supplement composition is different. Sometimes there is a supplement of vitamin A that is filled by the composition of other vitamins such as vitamin B and vitamin C. There are also absorption of vitamin supplementation is more due to the state of the body so that the acceleration of absorption was impaired. In this article will discuss about how to speed up the absorption of vitamin A supplementation into the body. So there is no vitamin A wasted.

Vitamin A supplements and fatty foods

Supplements of vitamin A also affects the fatty foods. Because fatty foods make vitamin A in the body is also dissolved. If the lack of fatty foods in the daily diet, then the body will be more difficult to absorb vitamin A in the body that has been consumed. Fatty foods are not limited to what we know as the saturated fatty foods and be detrimental. As the milk fat turned out to contain a lot of vitamin A. As in cheese, butter, turned out to be a carrier for vitamin A is good for the body. Of course eating cheese every day in large numbers will make it easier to nausea. So you should eat less fatty foods but still taking supplements of vitamin A.

Vitamin A supplementation with Vitamin E Help

Consuming vitamin A and vitamin E at the same time it can make vitamin A rapidly dissolve and enter the body's metabolism. How is this possible? The function of vitamin E alone is to help blood circulation to the brain and balance the function of the brain. By consuming the vitamin A supplements can be consumed earlier in absorption in the gut and delivered through the blood vessels to the brain and then to the organs of the eye. In addition, because vitamin E is fat soluble. So as to facilitate the flow of vitamin A absorption into the bloodstream. Detecting a deficiency in vitamin A absorption in the blood naturally by providing vitamin A supplements and see the reaction of the body. If the current vitamin A supplementation when experiencing symptoms of vitamin A deficiency and do not get better, then you have problems in the absorption of vitamin A in the body.

Vitamin A Supplementation with Zinc Help

Accelerate the absorption of vitamin A to zinc also can do. By taking supplements of vitamin A along with zinc supplements, the body will still absorb both even optimally. It is directly proportional when we are deficient in zinc followed by protein deficiency. Because reserves of vitamin A is stored in the liver and consumption of zinc and protein deficiency causes reduced absorption through the gut to reserve the use of vitamin A and vitamin A deficiency as well. So when you consume zinc also want to consume vitamin A supplements for maximum absorption.

Vitamin A Supplementation For Smokers

For those who are smoking, vitamin A deficiency is sometimes a tendency for the habit of not eating healthy foods. Because of trends in smoking are able to withstand longer power hungry than non-smokers. So many smokers prefer to eat food that is nutritious instant comparison that contain lots of vitamins. So stop smoking to maximize the absorption of vitamin A in the body. Do not assume that taking a multivitamin and also smoking can mengantisipai free radicals that occur. Because research shows it is not true.

Vitamin A Supplements and Laxatives

Vitamin supplements are not appropriate to be used in conjunction with laxatives. Laxatives function is to overcome constipation. Where a person suffering from a bowel obstruction. By taking a laxative before bed, do not just dump the contents of the stomach and makes stools easier. But it also remove substances that can be absorbed by the body such as minerals and vitamins. That is why when taking laxatives do not need to take supplements of vitamin A. Beware also the consumption of laxatives can lead to improper dehydration and vitamin deficiencies due to the intestines could not absorb nutrients that have eaten into the body.

Vitamin A Supplements and Drugs Antacids type

It turns out that not all drugs can stimulate the body's vitamin needs. Because use of these drugs may reduce levels of vitamin A and vitamin B1. Antacids are the kind of pain medication or gastric ulcer. So that the absorption of vitamin A will be disrupted while working antacid to neutralize excess stomach acid. Because the consumption of antacid drug is able to create two conditions, namely body body body become constipated or have an easier bowel movement (into laxatives). From the above two conditions are advised not to consume vitamin A supplements in advance to avoid the collapse of the vitamin absorption by the body.

Vitamin A supplements and Alcohol

Alcohol is not good for your health in addition to the body it also affects the rate of absorption against to vitamins. Excessive use of alcohol can irritate the digestive system. So that the absorption of the vitamin in the intestine was disrupted due to the amount of alcohol in it. Not to mention if alcohol has entered into a blood vessel, it can reduce the intake of vitamin A disposition toward organ eye and brain. So keoptimalan vitamin A function becomes impaired.

That's the thing you should consider in taking supplements of vitamin A. With regard to the above, you can maximize the use of vitamin A supplements for your body.

Vitamin A - The Best Foods for Eyes

The following foods are not only helping the eyes look brighter, however, proved unable to prevent a variety of diseases such as cataract, makular degeneration and other eye complaints.

1. Eggs. 

Eggs contain a good source of nutrients for the eye such as vitamin A, zinc, lutein, B12, vitamin D, and cysteine. Lutein and zeaxanthin are found in the egg white is the best antioxidant to prevent macular degeneration and cataracts.

2. Spinach. 

Just as eggs, spinach also contains a lot of lutein and zeaxanthin. In addition vitamin C is also able to prevent glaucoma.

3.   Garlic. 

Garlic contains selenium, vitamin C, vitamin B1, quercetin, and glutathione, which protects the lens of the eye against free radicals like UV rays. Garlic can also keep blood circulation thereby strengthening the optical cells and the immune system.

4. Salmon. 

This one fish contain more omega-3 than fish and other seafood. Studies show that those who regularly consumed omega-3 fatty acids will avoid dry eye disorders.

5. Sunflower seeds. 

The content of selenium, vitamin E, and zinc it is able to prevent cataracts and macular degeneration caused by aging. It also contains vitamin B2 to overcome disease photophobia (eye sensitivity to light).

6. Carrots. 

All certainly knows carrots are very good for eye health because it is rich in beta-carotene. Beta-carotene is converted by the body into vitamin A, which plays an important role for the eye. Carrots can also help the body to release free radicals.

7.    Avocado. 

Avocados contain lutein has most of the other pieces. Lutein is important to prevent macular degeneration and cataracts. Avocado also acts as an absorber of essential nutrients such as alpha and beta-carotene to make vitamin A that can be absorbed by the body well.

8.    Tomato. 

Tomatoes are good for skin health, but also have many benefits for the eyes. Tomatoes are rich in vitamin A, vitamin C and lycopene, it is very important nutrients to the eye.

9.   Cabbage. 

This is a good vegetable to treat eye because the same nutritional content as spinach are lutein and zeaxanthin. Both of these nutrients function as 'sunglasses' that protect the eyes against ultraviolet rays. Not only that, eating cabbage shown to lower the risk of cataracts by 22%.

10. Dark Chocolate. 

Dark chocolate or dark chocolate may increase visual acuity. It contains flavonoids that protect blood vessels of the eye that automatically strengthens the cornea and retina. So for those of you who do not like carrots, consuming pure dark chocolate could be an option. 

Sources of Vitamin A (Retinol)

Vitamin A, also known as Retinol is vitamin a much needed body. During this time, most of us only know as vitamin that functions maintain eye health. But actually, the function of this vitamin is very much. 

Retinol is a vitamin A that is stored in the liver after absorption and use by the body when needed. By ingesting certain fruits, vegetables, grains and supplements, you can ensure your intake of vitamin A is met. 

The average person should consume at least 900 micrograms of vitamin A per day, and no more than 3,000 micrograms.

Functions and Benefits of Vitamin A

The following is the function of vitamin A for humans in addition to eye health:

1. Optimize of fetal development 

Vitamin A is very important for pregnant women. Because it is easily soluble in water and fat that is necessary for the health of the baby. Such as helping the development of eye cells, organs eye, for the growth of bone, skin health, and help the development of the heart. 

2. Inhibit of breast cancer cell

Based on recent research scientists from America, revealed that vitamin A can inhibit the growth cancer that often affects women, namely of breast cancer. Although not directly, but the form of derivatives such as retinoic acid or retinol is what will inhibit the growth of cancer tissue itself.

3. Immune enhancing (immunity)

Vitamin A palmitate and retinyl containing retinyl acetate can prevent infection from a wide variety of small organisms that can harm the body. Such as bacteria that try to enter the body through the respiratory and food.

4. Inhibit the process of premature aging

Vitamin A can produce antioxidants that can ward off free radicals. Free radicals are not clean air that is inhaled by our respiratory organs. Because the higher the antioxidant reaction itself, the more pollution that enters the body. But with vitamin A, the free-radical damage can be prevented to slow the aging process of the skin. 

Various Sources of Vitamin A

a. Cereals. Derived from yellow corn and oats

b. Tubers. Tubers contain a lot of vitamin A are yellow potatoes, steamed yellow potatoes, red sweet potato, yam red

c. Grains. From the grains or legumes are peas and beans

d. Vegetables. Vegetables that contain a lot of vitamin A include daffodils, spinach, spinach fried chips, bunkil taro leaves, red amaranth, velvetleaf leaves, guava leaves, cashew leaves, bean leaves, and leaves the other forages, Gandaria, green beans, kale, Chinese cabbage , pumpkin, soy pack, shy daughter, young ranti, seaweed, cabbage, clover, eggplant and carrots Hintalo

e. Fruits. Examples are apples, domestic fruit, persimmon, mango, papaya, banana, and breadfruit Sowa

f. Animal. Animal sources of vitamin A derived from chicken, duck, lamb kidney, beef liver, chicken liver, liver sausage, various types of fish (rabbitfishes, skipjack, cork, kawalinya, clams, lehoma, malugis, crab, sardines, coral trout, and tuna Titang ), fish eggs and salted eggs.

g. Processed products. In addition there is also a natural vitamin A derived from processed like cream, butter, fish oil, palm oil, fish meal and milk powder. 

Foods that contain higher of vitamin A :

a.     liver (beef, pork, chicken, turkey, fish) (6500 mg 722%)

b.     carrots (835 mcg 93%)

c.     broccoli (800 mg 89%)

d.     sweet potatoes (709 mg 79%)

e.     butter (684 mg 76%)

f.      kale (681 mcg 76%)

g.     spinach (469 mcg 52%)

h.     flask (400 mg 41%)

i.       collard greens (333 mg 37%)

j.      Cheddar cheese (265 mg 29%)

k.     melon (169 mg 19%)

l.       eggs (140 mg 16%)

m.   apricot (96 mg 11%)

n.     papaya (55 mg 6%)

o.     mango (38 mg 4%)

p.     beans (38 mg 4%)

q.     broccoli (31 mg 3%)

r.      milk (28 mg 3%) 

Vitamin A deficiency

Deficiency of vitamin A are found in some regions such as Southeast Asia, where rice is milled into rice (which contains very little vitamin A) is the staple food.

Signs of Vitamin A Deficiency

Have you ever heard low birth weight infants? Must have it. Well, low birth weight babies who happen to bring a deficiency of vitamin A. Because infants with low weight, which weight less than 2.5 kg baby more easily threatened by deficiency of vitamin A.  

On the development of the baby's age if not treated immediately get intake of vitamin A, diseases such as night blindness, corneal xerosis be suffered.

Other diseases such as autoimmune lung diseases and ARI (Acute Respiratory Infection). Lung disease is due to a lack of vitamins including vitamin A.  

Usually autonium disease of the lungs attacks adults who had a habit of smoking. But can also attack the baby if deficient intake of vitamin A. Because vitamin deficiency according to the table, that vitamin A that gives greater influence on the body's T cells. T cell immunity is what affects the body. 

Diseases caused by deficiency of Vitamin A:

1. Hemeralopia arising due to the decreasing ability of the bacillus cells at twilight

2. Bitot spots (damage to the retina)

3. Seroftalmia (cornea dries due to disruption of the tear glands)

4. Keratomalasi (totally damaged corneas due to reduced oil production meibomian)

5. Frinoderma (skin scaly feet and hands due to the formation of skin epithelium is interrupted)

6. Bleeding of the lining of the intestines, kidneys, and lungs due to the destruction of epithelial organs

7. The process stalled growth

8. Some of the diseases that affect the ability of the intestine to absorb fats and fat-soluble vitamins, increases the risk of vitamin A deficiency. 

These diseases are:

·      Seliak Disease

·      Cystic Fibrosis

·      Blockage of the bile duct 

The first symptoms of vitamin A deficiency is usually nyctalopia. It will then arise deposition (Bitot spots) on the white part of the eye (sklera) and the cornea can harden and form scar tissue (xeroftalmia), which can lead to blindness who settled.   

Childhood malnutrition (marasmus and kwashiorkor), often accompanied by xeroftalmia; not because of a lack of vitamin A in the diet, but also because of the lack of calories and proteins inhibit the transport of vitamin a. skin and the lining of the lungs, intestine and urinary tract can be hardened. 

Vitamin A deficiency also causes skin inflammation (dermatitis) and increase the chances of getting infected. Some sufferers experience anemia. On the deficiency of vitamin A, vitamin A levels in the blood decreases to less than 15 micrograms/100 mL (normal levels of 20-50 micrograms/100 mL).

Vitamin A deficiency is treated by administering vitamin A up to 20 times the recommended daily dose for 3 days. Then followed by a grant of as much as 3 times the recommended daily dose for 1 month. 

After that hopefully all symptoms are gone.  Sufferers the symptoms do not disappear within 2 months after treatment, should be evaluated to determine the possibility of malnutrition.

An Excess Of Vitamin A

Excess vitamin A can cause poisoned, whether it occurs at one time allotment (acute poisoning) or in the long term (chronic poisoning). 

Acute Poisoning

Arctic explorers can feel sleepy, became iritabel, headache and vomiting within a few hours after eating polar bear liver or liver seals, which contain lots of vitamin A.  Tablets containing vitamin A as much as 20 times the recommended daily dose, which is used for the prevention of disease and relieve the skin, sometimes causing similar symptoms, even if taken as directed. 

Chronic Poisoning

Chronic poisoning in children and adults is usually a result of ingestion of large doses of vitamin A (10 times the recommended daily dose) for months. Vitamin A toxicity can occur in babies within a few weeks. 

Early symptoms of chronic poisoning are:

1.    Sparse and coarse hair

2.    Loss of eyelashes

3.    Chapped lips

4.    Dry and rough skin 

Headache, increased pressure in the brain and general weakness occur later. Pain in bones and joints are common, especially in children. Bones can be broken, especially in the elderly. The liver and spleen may be enlarged. Children can lose their appetite and do not grow and develop normally.   

Babies born from mothers who consume isotretinoin (vitamin A which is used to treat a skin disorder) during pregnancy can have birth defects.   Vitamin A poisoning diagnosis enforced based on symptoms and the high levels of vitamin A in the blood. Symptoms will disappear within 4 weeks after any additional vitamin A consumption. 

Beta-carotene is contained in vegetables such as carrots, modified slowly by the body into vitamin A and can be consumed in large quantities without causing toxicity. Although the skin will turn dark yellow (karotenosis), especially the skin on the palms and soles of the feet, but did not cause any side effects.