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The Vital Vitamin A

Recent studies have shown that many developing nations are not meeting their daily Recommended Dietary Allowances (RDA) for Vitamin A, a significant source of carotenes which combat diseases by functioning as an antioxidant. Unfortunately, the aftermath of these deficiencies are numerous health care problems; on the contrary, an excess of this essential vitamin may be toxic. The bottom line, proper consumption of this nutrient is conducive to good overall health, thus, reducing the risk of encountering diseases.

Role of Vitamin A-
As one of the fat-soluble vitamins, Vitamin A converts to retinol or retinoic acid, a contributing factor in preventing complex issues related to vision, reproduction, teeth, bones, human cells, and the immune system. To be more specific, Vitamin A wards off infectious bacteria which may permeate the intestines, lungs, and eyes by building a protective lining around these sensitive areas. Without this protective shield, these areas are prone to invasions of damaging diseases. In addition, Vitamin A supports a healthy immune system by producing white blood cells which are responsible for attacking harmful bacteria and unwanted viruses.

Best Vitamin A Rich Foods-
The RDA of Vitamin A for men is 1000 IU, while woman require a substantial amount more of 4000 IU. Fortunately, this nutrient can be found in many dark-green and yellow vegetables, as well as, animal sources. Vegetables rich in Vitamin A contain an excellent source of beta-carotene, a provitamin A that researchers believe may prevent cancer. Cooking food depletes the Vitamin A content and nutrition experts suggest eating vegetables in raw form. In an effort to build a healthy America, food manufacturers are incorporating Vitamin A in fortified foods such as, breakfast cereals, breads, nutrition bars, and crackers.

Vegetable Sources
- Broccoli
- Spinach
- Turnip Greens
- Carrots
- Squash
- Sweet Potatoes
- Pumpkin
- Cantaloupe
- Apricots

Animal Sources
- Eggs
- Beef and Chicken Liver
- Milk
- Butter
- Cheese

Signs of a Deficiency
A healthy adult is capable of storing extra Vitamin A within the liver for one-year, a benefit if the body should require more. However, deficiencies still occur in mostly children of underdeveloped countries; perhaps, this is due to the poorly fed cattle and lack of adequate farming. Symptoms of a Vitamin A deficiency include dry skin and hair, nighttime blindness, and frequent infections. These symptoms may lead to the development of dangerous wide-spread diseases, such as, cancer, arthritis, Lyme disease, lupus, and diabetes.

Children are especially vulnerable to viruses and infections from not receiving the necessary intake of Vitamin A. Permanent blindness is a common misfortune for malnourished children and has become a noted problem throughout the world.

Additional Resources:
http://www.nutristra tegy.com/nutrition/vitamina.ht m
http://www.hoptechno.com/book 29a.htm
http://www.netdoctor.co .uk/focus/nutrition/facts/vita mins_minerals/vitamin.htm

Learn more about this author, Natalie Braddock.
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