Vitamin A: The Superhero for a Healthier You!

Summary

Eggs, dairy, fish, and meat products from animals are excellent sources of vitamin A. Provitamin A is abundant in many fruits and vegetables and can help you meet your needs. Fat-soluble vitamin A is vital for healthy eyesight, immune system performance, physical development, and reproduction. One of the main causes of blindness in developing nations is deficiency. In contrast, the majority of people in developed nations consume enough vitamin A through food. For most people, vitamin A levels above the RDA are sufficient. 

Retinol, another name for vitamin Alpha, serves several crucial purposes. Good sources of beta-carotene can be converted by the body into retinol, which is how vitamin Alpha is obtained.

The principal foods that contain beta-carotene are:

Vegetables with yellow, red, and green (leafy) colors, like red peppers, sweet potatoes, spinach, and carrots yellow fruits, including apricots, papayas, and mangos.

What is the Recommended Daily Intake for Vitamin Alpha?

The unit of measurement for a food’s total vitamin Alpha content is typically micrograms (µg) of retinol equivalents (RE). Ages 19 to 64 years old require the following amount of vitamin Alpha: 700 µg daily in males 600 µg daily for females Your diet ought to provide you with all the vitamin Alpha you require.

Your body stores any vitamin A that it does not require right away. This indicates that you don’t require it daily.

What are the consequences of excessive vitamin Alpha intake?

According to some research, taking more vitamin Alpha than the recommended daily allowance of 1.5 mg (1,500 µg) for many years may hurt your bones, increasing the risk of fractures as you age. This is especially crucial for elderly individuals, women in particular, as they are already more susceptible to osteoporosis, a disorder that weakens bones. Consuming liver or liver pâté more frequently than once a week may result in an excess of vitamin Alpha intake.

If you’re pregnant

High doses of vitamin Alpha can be harmful to the developing fetus. Therefore, avoid eating liver or liver products, like pâté, if you are pregnant or considering becoming pregnant, as they are very high in vitamin Alpha. Additionally, stay away from vitamin A-containing supplements. For further information, consult your midwife or general practitioner.

20 Foods Rich in Alpha (A) 

Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese, and butter.

The best sources to get vitamin Alpha are listed below.