Vitamin A and its role in the body

Vitamin A, also called retinol, is one of the essential nutrients that play a key role in many physiological processes of our body. Here are the main functions and characteristics of vitamin A:

• Vitamin A supports the functioning of the retina, protecting against difficulties in seeing in low light.
• It participates in cell differentiation, which is crucial for development.
• It protects the skin and mucous membranes, preventing them from becoming dry and skin problems.
• It strengthens the immune system, protecting against infections.
• Crucial for embryo development and reproductive health.
• It helps in cell communication, which is essential for the health of the body.

Vitamin A comes in two main forms: pre-vitamin A (carotenoids) and active vitamin A (retinoids). Carotenoids, such as beta-carotene, are present in plant foods and can be converted into the active form of vitamin A in the body. Retinoids, on the other hand, are present in animal products such as liver, eggs, and some dairy products. Understanding the full role of vitamin A in our bodies is key to staying healthy. If you want to deepen your knowledge on this topic, we recommend the educational materials available on the Webinar Academy platform, where experts share their experience.

The occurrence of ...

Vitamin A is present in many foods, both those derived from plants and animals. Knowing the foods that are the richest source of this vitamin is crucial to ensuring that your body gets the right amount of it. Here are some of the main sources of vitamin A:

Liver: This is one of the richest sources of vitamin A. Calf liver and chicken liver are particularly rich in retinol.

Eggs: Egg yolk is a great source of vitamin A.

Milk and dairy products: Whole milk, butter, and some cheeses are natural sources of retinol.

Fish oils: Cod liver oil and other fish oils are rich in vitamin A.

Vegetables with an intense orange and dark green color: These are sources of beta-carotene, which is converted into vitamin A in the body m.in.

Fruits: Mangoes, papayas, and melon are some of the fruits rich in beta-carotene.

Grains and seeds: While they are not the main source of vitamin A, some grains and seeds, such as chia, provide some amount of this vitamin.

To provide your body with the right amount of vitamin A, it is important to diversify your diet and include a variety of foods that are natural sources of vitamin A. When choosing foods rich in vitamin A, it is worth being guided by reliable sources of information. On the Webinar Academy platform, you will find webinars that will help you optimize your daily diet for this extremely important vitamin.

Excess and deficiency

Vitamin A is crucial for the proper functioning of our body, but both excess and deficiency can lead to serious health problems.

Vitamin A deficiency

Vitamin A deficiency is relatively rare in developed countries, but it is common in some regions of the world where access to a properly balanced diet is limited.

• Vision problems: One of the earliest symptoms of vitamin A deficiency is "twilight blindness," which involves difficulty seeing in low light.
• Skin disorders: Vitamin A deficiency can lead to dry skin, cracks, and reduced resistance to infections.
• Growth disorders: In children, vitamin A deficiency can stunt growth.
• Susceptibility to infections: Vitamin A deficiency weakens the immune system, increasing susceptibility to various types of infections, especially those affecting the respiratory and digestive systems.
• Reproductive disorders: It can affect the ability to reproduce and the normal development of the embryo.

Excess vitamin A

Too much vitamin A, especially in the form of animal-derived retinol, can be toxic to the body, especially if taken over a long period of time.

Vitamin A poisoning: An acute excess of vitamin A can manifest as nausea, vomiting, dizziness, headaches, and sensitivity to pain.

Skin problems: Excessive consumption of vitamin A can lead to dry skin, cracks, flaking, and jaundice.

Bone problems: A long-term excess of vitamin A can increase the risk of fractures and other bone problems.

Effects on the liver: High doses of vitamin A are toxic to the liver and can lead to liver damage.

Effects on fetal development: Excess vitamin A during pregnancy can lead to birth defects in the baby.

Other symptoms: These may include loss of appetite, blurred vision, swelling, joint pain, and mental disorders.

While vitamin A deficiency is a serious health problem that requires intervention, excess vitamin A is often the result of excessive use of dietary supplements. Therefore, it is always a good idea to consult a doctor before starting vitamin A supplementation. Webinar Academy offers training to help you understand and apply the proper dosage of this vitamin.

Vitamin A dosage

The amount of vitamin A you should consume each day depends on various factors, such as your age, gender, health status, and other circumstances specific to you. Below are the recommended daily doses of vitamin A expressed in micrograms of retinol.

Infants:

0-6 months: 400 μg 7-12 months: 500 μg Children:

1-3 years: 300 μg 4-8 years: 400 μg 9-13 years: 600 μg (boys), 600 μg (girls)

Adults:

Men (14 years and older): 900 μg Women (14 years and older): 700 μg Pregnant women: 770 μg (under 19 years of age) or 750 μg (19 years and older) Breastfeeding women: 1300 μg (under 19 years of age) or 1200 μg (19 years and older).

Vitamin A and health

Vitamin A, being one of the key micronutrients, plays a significant role in maintaining health. Its presence in the body contributes to many health benefits:

Vision support: Vitamin A is essential for the proper functioning of the retina, helping to adapt to changes in light levels and preventing twilight blindness.

Strengthening the immune system: It helps in the production of leukocytes, which are essential for protecting the body from infections.

Healthy skin: Vitamin A contributes to the skin's regeneration process, helping to combat acne, wrinkles, and other skin problems.

Development and growth: It is essential for normal bone growth, fetal development, and regulation of gene expression.

Healthy mucous membranes: It helps in keeping the mucous membranes healthy, which is key to protecting against infections.

Antioxidant effects: Vitamin A acts as an antioxidant, neutralizing free radicals in the body that can lead to cell damage and accelerate the aging process.

For many people, the health benefits of adequate vitamin A intake, especially its effects on skin and vision, are extremely important. If you want to explore this topic, the online courses available at Webinar Academy will provide you with the necessary information and practical tips.

Vitamin A is crucial for our health and the proper functioning of the body. Both its deficiency and excess can be harmful. Let's take care of a balanced diet and consult nutrition experts to ensure proper intake of this vitamin. For many people, the health benefits of adequate vitamin A intake, especially its effects on skin and vision, are extremely important. If you want to explore this topic, the courses available in Webinar Academy will provide you with the necessary information and practical tips. If you're considering taking one of the courses on the platform, I recommend searching the Webinar Academy reviews section. Many people share their experiences there after training.