A group of retinoids (retinol, retinal, and retinyl esters) is called vitamin A. It is a water-soluble vitamin and has antioxidant properties. Antioxidants protect body cells against free radical effects. Heart disease, cancer, and other problems are generated by these free radicals. The supplements do not provide the same benefits as natural foods.
It has very important properties that maintain vision, body growth, immune system, and reproductive health. Sufficient or ideal amount of this vitamin foods can prevent hair loss, dry eyes, night blindness, and skin problems. It is basic for vision as a fundamental part of rhodopsin, a protein that retains light in the retinal receptors, and because it bolsters the ordinary separation and working of the conjunctival membranes and cornea.
There are two forms of this vitamin present in the human diet.
It (retinol, retinal, and retinyl esters) present in animal foods source, fish, liver, dairy products. An active form of this vitamin is retinol which is a predominant and this form is present in the blood.
Pro-vitamin A carotenoids
It (beta-carotene, alpha-carotene, and beta-cryptoxanthin) present in fruits, vegetables, and other plant-based products. Beta-carotene is called precursor of this vitamin which is present in plants. Pro-vitamin carotenoids converted into this vitamin. But some carotenoids like- lutein, zeaxanthin, and lycopene do not convert into this vitamin. For measuring carotenoids and retinol values or levels then plasma is a way.
Benefits of vitamin A
Benefits of this vitamin are:-
1. Good for eyesight
For improving eye vision, it plays very effective and essential role. Retinol plays an important part because it aids in the generation of visual purple in eyes. It has an important property that it decreases cataracts and macular degeneration risks. Cataracts and macular degeneration are age-related problems.
2. Helps in muscle growth
Muscle growth is a very important and essential part for children and growing teens. So, an ideal diet with plenty of this vitamin plays an important role in the growth of muscles. This vitamin aids in muscular dystrophy prevention.
3. Urinary stones prevention
By consuming a diet with sufficient quantity of this vitamin have plays an important role in preventing urinary stones problems. The development of urinary calculi by keeping this vitamin because of the arrangement of calcium phosphate. It additionally helps the keeling covering of the urinary tract fit as a fiddle, in this way lessening the repeating odds of stones.
4. Increase bone health
It is recommended that consuming dairy products in your diet prevent bone health problems. According to scientists regular using of this vitamin makes bones and teeth healthy. This vitamin aids in the production of a solid layer called dentin below the teeth surface. And dentin aids in strong teeth against many oral problems. Vitamin D and dairy products also play an important role in strong bone health and teeth.
This vitamin contains wrinkle-eliminating properties. It is able to diminish age spots also fine lines. By boosting the overall health of the skin, it slows the aging process. There are many treatments and products available for delaying aging. But as compared to natural foods nutrients, the result is not good.
6. Boost immune system
It strengthens the immune system. Regularly consuming a diet with sufficient of this vitamin nutrient increase lymphocytic responses and that fight against disease-causing antigens. It keeps the mucous layers sodden to guarantee better invulnerability and furthermore upgrades the action of white platelets or white blood cells. It keeps germs from entering your body as well as helps battle the diseases once the germs gain passage into the body, along these lines guaranteeing double core protection.
7. Decrease acne risk
It decreases acne risk by cutting down an excess generation of sebum. It also plays an important role to maintain skin tissues and mucous membranes. Due to its antioxidants properties, It releases toxins from the body and cleanses the system.
8. Lower high cholesterol
Nutritionists suggest that by adding a sufficient amount of this vitamin food in regular diet aids in lower high cholesterol levels. High cholesterol levels may produce serious risks of heart diseases and strokes.
If you consume an excess of this vitamin can be toxic. Side effects of consuming an excess of this vitamin are:-
- Blurry vision or double vision
- Joints and bone pain
- Brittle nails
- Liver damage
- Gum diseases
- Birth defects
Consuming excess amount of this vitamin by pregnant lady then birth defects problem may take place.
Source of this vitamin are:-
Green leafy vegetables (spinach etc.), soy milk, egg yolk, pumpkin, beef, fish, ripe yellow fruits, milk, carrot, orange, kale, broccoli, liver
Therefore, consuming an ideal quantity of vitamin A in daily diet provide many essential benefits.