Vitamin A - retinol- beta-carotene.

Vitamin A

Vitamin A; also known as retinol or beta-carotene was the first vitamin to be named, thus the letter A. Preformed Vitamin A is known as retinol because of its importance in vision (retina-part of the eye) and beta-carotene is one of several carotenes (found in mainly orange and yellow vegetables and fruits) which can be converted into Vitamin A in the body and are known as provitamin A, beta-carotene is the one that gives the most Vitamin A.

The benefits of Vitamin A intake:

Promotes the growth and repair of body tissue, helps to build a strong immune system, is important for good night vision and healthy eyes.

Sources of Vitamin A:

Vitamin A can be found in eel, liver, full-fat milk, eggs, oily fish, butter, kidneys and cheese. It is also produced from the carotenes in broccoli, sweet potatoes, red peppers, mango, pumpkins and carrots. Also found in spinach and other leafy green vegetables, peaches, dried apricots, cantaloupe, red cabbage, yams, cherries, asparagus, nori seaweed, kale and parsley.

Vitamin A deficiency:

Symptoms include: dry skin often characterized by bumps on the back of the arms, reduced resistance to infections; especially in the lungs, poorer eyesight in low light, dandruff, fatigue, insomnia and decreased appetite.

Toxicity:

Too much beta-carotene can cause a yellowing of the skin similar to jaundice but without coloring the whites of the eyes as in jaundice. Excess of Vitamin A in large doses can cause nausea and vomiting, hair loss, dizziness, menstrual problems, dry or bleeding lips, slight swelling of the brain causing pressure headaches and in pregnant women, excess Vitamin A can increase the risk of birth defects.

Recommended Daily Allowance (RDA):

Adult Males: 11 years and up - 5000 IUs daily

Adult Females: 11 years and up - 4000 IUs daily

Children: 1-3 years - 2000 IUs

4-6 years - 2500 IUs

7-10 years - 3000 IUs

Infants under one year: 1500 IUs

Pregnant or lactating women: 5000 - 6000 IUs

Excess Vitamin A is stored in the body so deficiency is unlikely.

Bibliography: Staying Healthy with Nutrition - Elson Haas M.D