Vitamin A is often called The Glow, Immunity and Vision Vitamin

Chioma kept rubbing her eyes during her evening commute. “Why am I suddenly struggling to see at night?” she wondered. A quick search online blamed everything from screen time to ageing. But buried between articles was something she hadn’t considered: vitamin A deficiency.
Like Chioma, most people don’t realise how much this one nutrient influences their day-to-day life, their vision, their immunity and even the brightness of their skin. Yet vitamin A is something your body needs every single day.
So why is such a powerful nutrient so easy to overlook? and what really happens when you don’t get enough of it?

The majority of people are unaware of the profound impact vitamin A has on their health, despite the fact that it is one of the nutrients the body needs on a daily basis. Vitamin A plays a part in maintaining your body’s vitality, protection and optimal functioning, from the clarity of your vision to the strength of your immune and even the radiance of your skin. 

Comprehending Vitamin A
Because vitamin A is fat-soluble, the body stores it in the liver and releases it gradually as needed. Each of its two main types enters the body by a distinct route. The first is retinol, which is frequently present in foods derived from animals. The body may use this form right away because it is active. This type can be found in foods like milk, liver, egg yolks and some seafood.
The bright orange pigment found in many fruits and vegetables is beta-carotene, which comes in second. After digestion, the body transforms beta-carotene into vitamin A, in contrast to retinol. Among the best sources are carrots, sweet potatoes, pumpkins, mangoes, and leafy greens.
Both kinds are crucial, and when combined, they support the body’s immunity, growth, skin and eyesight.

The Significance of Vitamin A
The benefits of vitamin A for eye health are among its most significant functions. It is a component of the pigment in your retina that enables low-light vision. The world literally gets dimmer when there isn’t enough of it. One of the first and most obvious symptoms of a deficit is night blindness.
The immune system is also supported by vitamin A. It fortifies the epidermis, digestive system, and respiratory system, which serve as the body’s first line of defence against dangerous microbes. Strong barriers make it more difficult for pathogens to penetrate. In addition, vitamin A contributes to healthy skin cell turnover, making it a key nutrient for smooth, glowing skin. It helps with tissue repair and also supports reproductive health in both men and women.

Its antioxidant forms, like beta-carotene, protect the body from oxidative stress, inflammation and cellular damage.

How Much Is Needed?
Adults typically need between 700 and 900 mcg daily, though this varies depending on the group. Depending on their age and stage of life, children, expectant mothers and nursing mothers have slightly varied needs.
Fortunately, if your diet consists of a variety of vibrant veggies and high-quality protein sources, you can easily meet daily requirements.

Vitamin A-Rich Foods
Adding foods high in vitamin A to regular meals is simple.
Egg yolks, liver, full-fat dairy, mackerel and salmon are examples of animal foods that supply direct vitamin A that the body can utilise right away.
Beta-carotene is abundant in plant foods like carrots, pumpkin, sweet potatoes, spinach, kale, mango and pawpaw/papaya. Food is often richer in carotenoids when its colour is brighter and more brilliant.
The body receives a balanced mix when plant and animal sources are combined.

Identifying a Deficit
A lack of vitamin A can manifest in a number of ways.
The first symptoms are frequently connected to the eyes, such as pain, dryness or trouble seeing in the dark. The body becomes more vulnerable to infections when the immune system is weakened, and the skin may become dry or rough.
In more severe cases, fertility problems may arise, wounds may heal slowly and hair may thin or shed. Early detection and prevention are crucial since children are especially vulnerable.

Excessive Vitamin A?
Supplements can lead to an overdose, although food by itself rarely does. Because the liver and adipose tissue store vitamin A, taking too much of it, particularly from high-dose pills, can be harmful.
Headaches, nausea, peeling skin and, in severe situations, liver stress are possible symptoms. Unless a medical professional recommends supplements, it is always safer to obtain vitamin A from whole foods.

Synopsis
A vital nutrient, vitamin A promotes healthy skin, development, immunity and vision. Fortunately, it may be found in many common meals, such as eggs, seafood, sweet potatoes and carrots. Generally speaking, a colourful plate is a good sign that your body is getting the nutrients it needs.
The easiest and most efficient approach to maintain ideal vitamin A levels and take advantage of its health benefits is still to eat a balanced diet.

References:

National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin A fact sheet for health professionals. U.S. Department of Health and Human Services. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

World Health Organization. (2023). Vitamin A deficiency. https://www.who.int/news-room/fact-sheets/detail/vitamin-a-deficiency

Gropper, S. S., & Smith, J. L. (2021). Advanced nutrition and human metabolism (8th ed.). Cengage Learning.

Ross, A. C. (2020). Vitamin A and carotenoids. In J. Zempleni, R. B. Rucker, D. B. McCormick, & J. W. Suttie (Eds.), Present knowledge in nutrition (11th ed., pp. 93–115). Academic Press.

Penniston, K. L., & Tanumihardjo, S. A. (2006). The acute and chronic toxic effects of vitamin A. The American Journal of Clinical Nutrition, 83(2), 191–201. https://doi.org/10.1093/ajcn/83.2.191

Tanumihardjo, S. A. (2011). Vitamin A: Biomarkers of nutrition for development. The American Journal of Clinical Nutrition, 94(2), 658S–665S. https://doi.org/10.3945/ajcn.110.005777

Food and Agriculture Organization & World Health Organization. (2004). Human vitamin and mineral requirements (2nd ed.). United Nations University Press.

National Eye Institute. (2022). Nutrition and eye health. https://www.nei.nih.gov

Written By: Registered Nutritionist Ifunanya Orizu.