What is vitamin A?

What effect does vitamin A have on facial skin?

Vitamin A is an essential nutrient that is often overlooked in our daily diet. We often hear about the role of vitamin A in protecting our eyes, but is that all?

In fact, it is an important vitamin involved in many biological functions in the body, from boosting the immune system, supporting bone growth, to beautifying the skin and maintaining overall health.

So what are the effects of vitamin A and how to supplement it properly? This article by Dr Nguyen Giap will help you understand more about the type of this important vitamin.

Vitamin A and its important role in health

Vitamin a is a kind of fat-soluble vitamins, exists in two main forms:

• Retinol (vitamin A activity): There are many in foods of animal origin such as liver, milk and eggs.
• Carotenoids (provitamin A): Be found in food of plant origin such as carrots, pumpkin, green vegetables.

Our bodies can't synthesize vitamin A which need absorb through food.

If deficiency of vitamin A, the body may encounter more serious problems, especially related to vision, immunity and the development of cells.

CONSULTING FACIAL SKIN CONDITION

What is the effect of vitamin A?

Protect eyesight and healthy eyes

One of the most important benefits of vitamin A is maintaining vision. Vitamin A deficiency can lead to night blindness, a condition in which the eyes cannot adapt to low light, impairing night vision.

In addition, vitamin A also participates in protecting the cornea, preventing dry eyes, a common problem in people who regularly use electronic devices or work in polluted environments.

Adding enough vitamin A to help reduce the risk of macular degeneration, a disease common in older people, can cause permanent vision loss.

Strengthens the immune system

Vitamin A plays an important role in protecting the body against the invasion of bacteria and viruses. This vitamin helps maintain the integrity of the mucosa, the body's natural protective barrier, and supports the production of white blood cells, thereby improving resistance.

Many studies show children vitamin A deficiency are predisposed to infection, especially measles and prolonged diarrhea.

The addition of vitamin A in the right way can help to recover quickly after infection and reduce the risk of serious complications.

Healthy skin, prevents aging

Vitamin A is a powerful antioxidant, which helps protect the skin from the damaging effects of free radicals, thereby slowing down the aging process. Some forms of vitamin A, such as retinol, is often used in cosmetics to treat acne, reduce wrinkles and whitening.

In addition, vitamin A or vitamin E also supports the process of cell regenerationhelps skin stay fresh and smooth. Those who have dry skin, peeling, or irritation are often recommended vitamin A supplements, vitamin F to improve skin health from the inside.

Support the development of bones and cells

Not only helps eyes bright, beautiful skin, vitamin A also plays an important role in the development of bones and cells.

In children, the lack of vitamin A can lead to the slow development or osteoporosis early adulthood.

Besides, vitamin A is involved in the process of creating red blood cells, helps improve the process of oxygen transport in the blood.

This is very important for overall health, especially in people with regular physical activity or risk of anemia.

Foods rich in vitamin A should be supplemented

Vitamin A can be found in all foods of animal origin and plant.

The addition of vitamin A-rich foods in the daily diet helps the body to absorb nutrients naturally and effectively.

Food of animal origin

The food from animals contain vitamin A as retinol, a form of direct operation, which helps the body absorb quickly:

• Animal liver (beef liver, chicken liver, pork liver): Is the supply of natural vitamin A is most abundant. Just a small portion of the liver can also fully meet the needs of vitamin A daily. However, one should not eat liver too often to avoid the risk of excess vitamin A.
• Milk and dairy products (fresh milk, yogurt, cheese): In addition to vitamin A, the products from milk offer calcium and vitamin D supports healthy bones.
• Eggs (especially egg yolks): Contains significant amounts of vitamin A along with protein, which helps maintain healthy skin and strengthen eyesight.
• Fatty fish (salmon, tuna, sardines, herring): Not only contains vitamins A, what kind of fish is also rich in omega-3, helps improve cardiovascular health and brain.

Food of plant origin

Vitamin A in plants exists in the form of beta-carotene – a precursor of vitamin A, should be metabolized in the body before you can use:

• Carrots: Known as the supply of beta-carotene is most abundant. A carrot can meet the large demand of vitamin A daily.
• Sweet potato, pumpkin: Contain large amounts of beta-carotene and antioxidants, help protect skin and strengthen the immune system.

• Dark green vegetables (spinach, kale, green vegetable, spinach, broccoli): Provides not only beta-carotene but also rich in fiber, vitamin C and minerals that are beneficial for overall health.
• Fruits rich in vitamin A (papaya, mango, melon, momordica): This is the supply of beta-carotene natural support eye health and the skin.

👉 Tip to absorb vitamin A, efficiency: Because vitamin A is fat-soluble, so to the body absorb better, you should combine these foods with healthy fats such as olive oil, coconut oil, butter or nuts.

Signs of deficiency and side effects of taking too much vitamin A

Maintain the level of vitamin A balance is essential to ensure health. The deficiency or excess of vitamin A can lead to serious consequences.

Signs of deficiency of vitamin A

Vitamin A deficiency can affect many functions in the body, especially vision, skin and immune system. The common signs include:

• Visual problems: Eyes dry, prone to irritation, night blindness (hard to see in the dark). If severe deficiency can lead to corneal damage, even cause blindness.
• Dry skin, brittle hair, hair loss, weak nails: Vitamin A plays an important role in the maintenance of healthy skin, when the deficiency, the skin can become grainy, peeling, brittle hair, hair loss.
• Deterioration of the immune system: The body susceptible to infections, especially infections of the respiratory tract and gastrointestinal tract. Children vitamin A deficiency are at risk for measles, diarrhea and pneumonia are higher.
• Retardation in young children: Vitamin A is necessary for the normal development of the body. Deficiency can affect the physical development and intelligence in children.

Side effects when additional overdose of vitamin A

Although vitamin A is very important, but if the supplement too much, especially from sources such synthetic pill, can lead to a state of intoxication:

• Poisoning of vitamin A, acute: Occurs when the consumption of vitamin A too big in short time. The symptoms include nausea, dizziness, headache, loss of consciousness.

• Accumulation in the liver: Vitamin A excess are not excreted but accumulate in the liver, causing liver damage, increases the risk of cirrhosis of the liver.
• Osteoporosis and brittle bones: The addition of vitamin A excess can reduce bone density, leading to the risk of osteoporosis and fractures is higher, especially in the elderly.
• Causes birth defectsPregnant women need to be especially careful with vitamin A, because high doses can cause birth defects in the fetus. Experts recommend that pregnant women should not take vitamin A pills but should supplement it from natural foods.

👉 Tips: To be safe, vitamin A supplements should be taken in the recommended dosage by a nutritionist or doctor. For adults, the average daily requirement of vitamin A is:

• Men: 900 mcg
• Female: 700 mcg
• Children: 300 – 600 mcg (depending on age)

Conclusion

Vitamin A plays an extremely important role in human health, from protecting the eyes, boosting immunity, supporting bone development, to beauty skin.

Maintaining a diet rich in vitamin A from natural food will help you get a healthy body without worrying about side effects due to additional excessive.

Let's listen to the body, vitamin A supplements the right way to enjoy a healthy life and full of energy!

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