Vitamin A Benefits
Helps Prevent Night Blindness
Vitamin A is a key requirement for the longevity of our eyes. Our eyes need to send a signal to the brain by converting the light that hits the retina upon viewing something. This process cannot take place without Vitamin A. The retina is the main part of our eye that helps us see things. It is very sensitive to light and has an important pigment in it called rhodopsin. The deficiency of vitamin A impacts the pigment rhodopsin; hence, causing night blindness.[r63] Consume more foods in vitamin A to help prevent this disorder.
May Help Reduce Risk of Cancer
Cancer signifies the abnormal or uncontrolled growth of cells in a region of the body. Since vitamin A plays a critical role in cell development and growth, the link between cancer prevention and vitamin A intake is followed by researchers. Observational research in this regard has revealed that consumption of vitamin A is associated with the lower risk of some cancers, such as Hodgkin’s Lymphoma or cervical cancer.[r62] More research is being done to determine the effectiveness of vitamin a against cancer.[r60]
Boosts The Immune System
Vitamin A helps maintain the immunity of our body by developing mucous in our eyes, stomach, genitals, or lungs to keep the harmful bacteria at bay. This vitamin also helps produce and enhance the performance of white blood cells in our body, which help fight bacteria. Thus, a deficiency of this vitamin can seriously increase our vulnerability to numerous infections.[r59]
Helps Maintain Healthy Bones
Though vitamin D and calcium are the two most well-known compounds that come to mind when talking about bone health, vitamin A also helps increase the resiliency of our bones. People who have vitamin A deficiency are found to be at a higher risk of fractures than people who do not have this deficiency. A meta-analysis of observational research revealed that higher consumption of vitamin A in the diet helps decrease the risk of fractures by 6%.[r58]
Supports Fetal Development
Vitamin A is found to play an important role in the growth and development of various organs while the fetus is developing in the womb. In addition to this, it plays a critical role in the proper development of the nervous system, kidneys, lungs, and pancreas. Animal studies have proved that a deficiency of vitamin A in females can lead to improper implantation of the egg in the womb.[r57] Moreover, studies on rats have revealed that a deficiency of vitamin A in males can result in infertility as it impacts the development of sperm cells.[r56]
Daily Vitamin A Intake
Healthy Foods High In Vitamin A
|Red Leaf Lettuce||54%|
|Red Bell Pepper||22%|
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.