A deficiency in Vitamin A would result in getting infectious diseases and vision problems. The Recommended Dietary Allowance (RDA) of Vitamin A required for an Asian Adult is 750mcg, while a lactating Asian woman’s RDA is 1200mcg.
Meanwhile, If you get too much vitamin A, you can become sick. Over-consumption of Vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. Vitamin A is a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption.
Acute Vitamin A poisoning usually occurs when an adult takes several hundred thousand IUs of Vitamin A. Symptoms of chronic Vitamin A poisoning may occur in adults who regularly take more than 25,000 IU a day. Babies and children are more sensitive to vitamin A, and can become sick after taking smaller doses of Vitamin A or Vitamin A-containing products such as retinol (found in skin creams).
Large amounts of beta-carotene will not make you sick. However, increased amounts of beta-carotene can turn the skin yellow or orange. The skin color will return to normal once you reduce your intake of beta-carotene.
Include these Top 10 food rich in Vitamin A in your diet to avoid deficiency:
Find out more in What is Vitamin A?
Vitamin A is a fat-soluble vitamin.There are two different types of Vitamin A found in our di
et. Preformed vitamin A is found in animal products such as meat, fish, poultry and dairy foods. The other type, pro-vitamin A is found in plant-based foods such as fruits and vegetables. The most common type of pro-vitamin A is beta-carotene.
Vitamin A is also available in dietary supplements, usually in the form of retinyl acetate or retinyl palmitate (preformed vitamin A), beta-carotene (pro-vitamin A) or a combination of preformed and pro-vitamin A.
Vitamin A & You
Vitamin A helps form and maintain healthy skin, teeth, skeletal and soft tissue, mucus membranes, and skin. It is also known as retinol because it produces the pigments in the retina of the eye.
Vitamin A promotes good vision, especially in low light. It may also be needed for reproduction and breast-feeding.
Carotenoids are dark-colored dyes (pigments) found in plant foods that can turn into a form of vitamin A. There are more than 500 known carotenoids. One such carotenoid is beta-carotene.
- Beta-carotene is an antioxidant. Antioxidants protect cells from damage caused by substances called free radicals. Free radicals are believed to contribute to certain chronic diseases and play a role in the aging processes.
- Food sources of carotenoids such as beta-carotene may reduce the risk for cancer.
- Beta-carotene supplements do not seem to reduce cancer risk.
You might want to consider increasing these foods in your diet:
There are side effects if the body does not get enough Vitamin A. And too much Vitamin A causes poisoning. Find out more about Vitamin A deficiency and poisoning.Read more