Vitamin A is a fat-soluble vitamin that plays an important role in maintaining vision, cell growth, and immune system health. It is also crucial for maintaining the health of the skin and mucous membranes.
Health Benefits
Vision. One of the main functions of vitamin A is to ensure normal vision.
It plays a key role in the formation of rhodopsin, a pigment necessary for light perception in the retina of the eye.
It is involved in the process of converting light that hits the retina into electrical signals that the brain interprets as visual images.
Vitamin A is also important for overall vision, including color perception and protection against light damage.
Immune System. Additionally, vitamin A contributes to the normal development and functioning of white blood cells, which are important for immune defense.
It also helps activate T-lymphocytes that fight infections and diseases.
Skin Health. It is involved in the regeneration of skin cells and can help treat acne and other skin conditions.
Reproductive Function. It is necessary for maintaining the health of sperm and egg cells, as well as for the normal development of the fetus.
Heart Health. Studies show that adequate consumption of vitamin A may reduce the risk of cardiovascular diseases.
Growth and Development. Vitamin A is involved in the process of cell growth and tissue formation, making it important for growth and development.
Fighting Infections. It helps maintain the integrity of mucous membranes and skin barriers, which helps prevent the entry of pathogens.
Antioxidant. Some forms of vitamin A are antioxidants. For example, carotenoids help protect cells from oxidative stress, which may reduce the risk of chronic diseases.
Protein Synthesis. It is involved in the regulation of genes responsible for protein production, which is important for many biological processes.
Hair Health. It helps maintain the health of hair follicles and may help prevent hair loss.
Memory Improvement. Studies show that it plays a role in the formation and maintenance of neural connections, which may positively affect cognitive functions.
Sources
Vitamin A enters the body in two forms: retinol (animal sources) and carotenoids (plant sources).
Animal sources include liver, fish oil, dairy products, and eggs.
Plant sources are rich in beta-carotene, which the body can convert into vitamin A.
These include carrots, spinach, pumpkin, and dark green leafy vegetables.
The body can convert beta-carotene into vitamin A. However, the efficiency of this conversion is low.
Vitamin A in the Context of a Keto Diet
On a keto diet, special attention is given to fat consumption, which affects the absorption of vitamin A, as it is fat-soluble.
This means that following a ketogenic diet may improve the absorption of vitamin A due to high fat intake.
However, it is important to ensure adequate intake of plant foods rich in beta-carotene.
Daily Requirement
The recommended daily intake of vitamin A for adult men is about 900 mcg, while for women, it is about 700 mcg.
It is important to remember that needs may vary depending on age, gender, and health status.
Deficiency
A deficiency of vitamin A can lead to a number of health problems, including night blindness, dry skin and hair, weakened immunity, and stunted growth.
In extreme cases, deficiency can lead to complete loss of vision.
Night Blindness. This condition is associated with impaired rhodopsin synthesis, making it difficult to see in low-light conditions.
Excess
Although vitamin A is essential for health, excess can be toxic. Hypervitaminosis A can cause symptoms such as nausea, headache, fatigue, and in more serious cases, liver damage and congenital defects in newborns if a pregnant woman consumes too much retinol.
Interesting Facts About Vitamin A
Discovered in the early 20th century. In 1913, scientists Isidor F. Ravin and Edward A. Deyli isolated this vitamin from fish liver, leading to an understanding of its importance for human health.
Forms of Vitamin A. It includes retinol, retinyl esters, and carotenoids such as beta-carotene.
Beta-carotene can be converted into the active form of vitamin A in the body.
However, retinol is more effective than carotenoids.
