Nutri News September 2022

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27 Your Essential Guide to Vitamins & Minerals W O R D S B Y S O F I E V A N M O O R L E G H E M This month we are looking at Vitamin A! Vitamin A is an important fat-soluble vitamin that is critical to many areas of bodily function, especially in its form of retinol or retinoic acid. The amount that you should be getting every day is 700 mcg (micrograms) for women and 900 mcg for men. Some foods where you can find your daily Vitamin A1 Dairy Products Cheddar Cheese Butter Liver Green leafy vegetables Spinach Kale Collard Green Orange Foods with Beta-carotene—this is because vitamin A can be converted from Betacarotene by your body! Carrots Cantaloupe Egg Yolks Sweet potatoes Vitamin A contains a variety of qualities that aid in enhancing biological function and sustain tissues in a variety of ways, including growth, reproduction, immunity, and cell division. Vitamin A also works as an antioxidant characteristic that fights against free radicals--which are molecules that play a part in chronic diseases like cancer
28 and heart disease.1 Most significantly, Vitamin A is recognized for its major purpose in eye health and vision since it is vital in maintaining and protecting your cornea (the outer layer of the eye) as well as the thin membrane or conjunctiva that covers the exterior of your eyes and inside your eyelids. This occurs because a protein called opsin combines with the active form of vitamin A or retinal, to form a molecule that aids in low light and color vision called rhodopsin.2 These are all crucial, which is why it is critical to ensure that you are getting the proper quantity. Unfortunately, because vitamin A is a fat-soluble vitamin, it can cause both deficiency and toxicity. If you are deficient or consume less than 700 mcg per day, you may have a higher risk of infection, skin difficulties, pregnancy troubles, and blindness. Vitamin A insufficiency is the leading cause of avoidable blindness (in children) worldwide. Due to restricted dietary sources, deficiency is especially common in infants, those with cystic fibrosis, and vegans. However, if you consume too much vitamin A and exceed the tolerated upper limit of 3,000 mcg, you may have nausea, vomiting, joint/bone pain, eyesight abnormalities, and liver damage, among other symptoms. Toxicity is uncommon, although it can occur as a result of high vitamin A consumption, such as liver and supplements.2 As a result, it is critical to consult with your doctor or a dietitian to ensure that you are getting adequate vitamins and minerals. Remember that Vitamin A is a fat-soluble vitamin, and your body is quite good at storing what it requires to function properly. In general, a healthy, well-balanced diet provides adequate Vitamin A, but if you believe you require more or less, consult your doctor or a local dietician! Resources: 1. Vitamin A. Mayo Clinic. Published 2020. https://www.mayoclinic.org/drugs-supplementsvitamin-a/art-20365945 Accessed July 23, 2022. 2. Kubala J. Vitamin A: Benefits, Deficiency, Toxicity, and More. Healthline. Published April 5, 2022. https://www.healthline.com/nutrition/vitamin-a Accessed July 23, 2022.
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Nutri News September 2022

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