The Benefits And Perils Of Vitamin A
Why You Need Vitamin A
Vitamin A plays an important role in vision, reproduction, and
bone development. It encourages the growth of health surface
linings in the eyes, lungs, intestines, and uninary track.
Vitamin A is a fat soluble vitamin. This means that excess
amounts are stored in the liver or in fat cells. Because of
this you must be careful not to take too much Vitamin A, as it
can become toxic.
The recommended daily allowance (RDA) of vitamin A is 5,000
International Units (IU). A recent study showed that the
average adult consumes only about 3,300 IU of vitamin A per
day. A daily intake of more than about 10,000 IU of vitamin A
can lead to toxic symptoms such as nausea, vomiting, headaches,
dizziness, and blurred vision.
Retinol is the most useable form of Vitamin A and can be found
in a variety of food products. The animal based foods with the
highest concentrations of vitamin A are beef liver (27,000 IU
for each 3 ounces serving), chicken liver (12,300 IU for each 3
ounces serving), and fortified skim milk (500 IU per cup). The
plant based foods with the highest levels of vitamin A are
carrot juice (22,500 IU per cup), boiled carrots (13,400 IU per
cup of sliced carrots), and boiled spinach (11,450 IU per cup).
Vitamin A Deficiency
Vitamin A deficiency is extremely rare in the United States and
the rest of the developed world. However, somewhere between
250,000 to 500,000 children in the developing world go blind
each year from vitamin A deficiency.
Excess consumption of alcohol and zinc deficiency are the most
common causes of vitamin A deficiency in the United States.
Zinc is needed to help the body process vitamin A. In addition,
certain medical problems interfere with fat absorpion, causing a
vitamin A deficiency. Those who suffer from celiac disease,
Crohn's disease, colitis, or pancratic disorders may need to
consider taking a Vitmain A supplement.