Vitamin A

Vitamin A was ‘discovered’ in and around 1906 in animal research (specifically cattle research).  Researchers discovered that in order to keep cattle healthy, more than just carbohydrates, fats and proteins were needed.  Among some of the other vitamins and nutrients found, vitamin a (not yet named) was one of the vital elements of cattle health.  In 1917, shortly after the discovery of Vitamin B, two scientists independently discovered and isolated Vitamin A.  Vitamin A is fat soluble and is most widely recognized as being good for the eyes and skin. Vitamin A was first synthesized in 1947.

Benefits of Vitamin A

Vitamin A helps our bodies in a number of ways, and is most commonly known for its role in eye health.  Also known as retinol, vitamin A plays a key role in eye health by helping your eyes adjust quickly to light and dark, and by keeping your eyes moist and healthy (this reducing chances of macular diseases or glaucoma.  Vitamin A is constantly being used in eye research and testing.  Beta-carotene is a form of vitamin A that is found in carrots.  This explains the old adage that “carrots” are good for the eyes.

Vitamin A is also very good for the skin.  Cosmetic research has proven that Vitamin A in various ways can significantly decrease the look for wrinkles in a person’s skin.  Further, Vitamin A actually helps the skin heal, retain moisture, and become healthier overall.  Besides cosmetic application, Vitamin A is also used in almost every acne product available.  Retinol as a medication is commonly used for people who suffer from severe acne.  

Other lesser-known used for vitamin A include it’s ability to help lower blood pressure and reduce the risk of heart attack and stroke.  Other tests have shown that Vitamin A plays a role in helping children with respiratory disorders.  Although studies are not yet conclusive for many more uses of this ‘miracle’ vitamin, it is obvious to all biologists and nutritionists that vitamin A is an essential, beneficial vitamin for people of all ages.

Vitamin A Food Sources

Vitamin A can be found in the fatty reserves of many animals, and can also be found in one form or another in various plants.  Here are some examples of good sources of Vitamin A:

Animal Sources:

•    organ meats such as liver and giblets
•    eggs
•    fish liver oils
•    whole milk (including whole milk cheese, cottage cheese and yogurt)

Plant Sources:

•    carrots, pumpkin and sweet potato
•    spinach, kale and other collard greens (deep leafy greens)
•    mustard greens
•    turnips
•    fortified cereals
•    cantaloupe
•    beets, beet greens, dandelion greens

Vitamin A Deficiency

Vitamin A deficiency is a serious problem in over 100 countries worldwide.  Among the chief symptoms, Vitamin A deficiency is the leading cause of blindness in children worldwide.  Vitamin A is also particularly important for children to reduce infection and defend against disease; common causes of death for children with a Vitamin A deficiency include diarrhoeal disease and the measles. 

Vitamin A plays a key role in foetus development as well. Therefore, vitamin A deficiencies in women who are pregnant can also have disastrous effects.  Pregnant women deficient in Vitamin A will commonly experience night blindness (particularly in the third trimester), and have an increased risk of mother-child disease transmission.  As mentioned, the deficiency for the child can result in blindness among other diseases.

Vitamin A Overdose

Vitamin A can be considered toxic if taken in high dosages.  A vitamin A ‘overdose’ usually occurs when a person is taking over the daily recommended limit over a period of time.  Excessive dosages of Vitamin A are considered to be over 10,000 IU per day for children and over 25,000 IU per day for adults.  Here are some of the symptoms of a Vitamin A overdose:

•    upset stomach
•    lethargy
•    joint soreness
•    yellowing of the skin
•    cracking lips and skin
•    hair loss
•    headache

Constant overdosing of Vitamin A can lead to the stunting of growth in children and birth defects in children. Recent studies show that an excess of Vitamin A can also lead to bone brittleness and overall failing of bone health. Always make sure you are taking the proper amount of vitamin A if you are taking supplements.  The best way to get your vitamin A is to eat healthy foods that are abundant with vitamins.