Vitamin A benefits and Side effect | Vitamin A all Guide

Vitamin A benefits and Side effect | Vitamin A all Guide

What is Vitamin A…?

Vitamin A is a fat soluble vitamin that requires a number of physical functions.benefits of vitamin A. These vitamins are essential for good vision and a healthy immune system, as well as growth and development. Vitamin A is a group of compounds that contain a number of protein A carotenoids, such as retinol, retinoic acid, retina and beta-Karo? in. All types of vitamin A contain a beta-ionone ring, which encodes an isotope chain, called the retinyl group. Both structures are required for vitamin function. Vitamin  A needs for maintains several body systems.

Causes of Vitamin A Deficiency

The most common symptom is night blindness, which is one of the first signs of serophthalmia. This is an eye disease and is characterized by conjunctiva and cornea drying. Vitamin A deficiency can cause blindness in children. Moreover, people with vitamin A ient deficiency often have low iron levels, which can lead to anemia. Another serious consequence is the increased risk of death for infectious diseases such as diarrhea and measles.

What are Vitamin A rich Food..?

There are two types of Vitamin A, which can be found in a wide variety of foods. Animal products contain pre-processed vitamin A or retinol. On the other hand, protein-A carotenoids, which are converted to vitamin A by metabolic processes, are actually pigments in fruits and vegetables. It is important to include the following foods into your diet, taking into consideration all the health benefits of these vitamins. Vitamin A can be found in various foods of animal and plant origin. Meat, especially liver, fish, dairy products and eggs are high in these vitamins. Other vitamin A foods are kale, leafy vegetables; Orange vegetables like carrots; Orange fruits like apricot and mango.

1.Beef Liver :

When it comes to diets rich in vitamin A, how can forget liver beef? This is the number one dish for your source of this healthy nutrient. Beef liver is the richest source of vitamin A and vitamin C,D. They have been used for centuries to cure anemia. 100g beef liver will provide you with 200% of your vitamin A per day. 100 grams of beef liver contains 135 calories. Beef liver is a great source of B vitamins such as riboflavin and biotin.

  • Vitamin A (one Slice)—> 6,421 mcg (713% DV) 
  • Vitamin A (pre 100g)—> 9,442 mcg (1049% DV)

2.Cod liver oil :

Fish oil is a high concentration of vitamin A. For example, one teaspoon of cod liver oil is the richest source of vitamins and minerals in 80% of your vitamin A. cod liver oil supplement. Cod liver oil is available in liquid and capsule formulations and contains an abnormal amount of vitamin A, D and omega-3 fatty acids. One tablespoon of cod liver oil can give you the vitamin A value and 126 calories you need per day.

  • Vitamin A (one teaspoon)—> 1,350 mcg (150% DV)
  • Vitamin A(per 100g)—> 30,000 mcg(3,333% DV)

3.Sweet potato :

If you don’t eat meat or fish, there are a number of vitamin A-rich foods that vegetarian people can add to their daily menu. For example, sweet potatoes are delicious and have high nutritional value. You get 400% of your Vitamin A DV. In addition, they are rich in vitamin C and B6, potassium, fiber and niacin.

  • Vitamin A(one cup)—> 1,836 mcg (204% DV)
  • Vitamin A (per 100g)—> 1,043 mcg(116% DV)

4.Carrots :

Carrots are rich in beta-carotene. Half a cup of raw carrot gives you 140% of your daily value of vitamin A. Carrots are light and healthy foods that are rich in vitamin A. Carrots are also rich in dietary fiber, which helps prevent constipation and improve bowel health.

  • Vitamin A(one medium)—> 392 mcg (44% DV)
  • Vitamin A(per 100g)—> 852 mcg (95% DV)

5.Egg :

One boiled egg adds 8% of your Vitamin A DV. Keep in mind that only egg yolk is rich in this essential nutrient.

  • Vitamin A(one large egg)—>74 mcg (8% DV)
  • Vitamin A(per 100g)—>149 mcg (22% DV)

6.Spinach :

Add spinach to your daily diet for a healthy life. Like other green vegetables, spinach is rich in nutrients such as magnesium and vitamin A. Some research shows that spinach can lower blood pressure and improve heart health.

  • Vitamin A(one cup)—> 141 mcg (16% DV)
  • Vitamin A(per 100g)—> 469 mcg (52% DV)

7.Mango :

Mango is one of the most loved fruits of any part of the world. They have a sweet, juicy, delicious flavor. This can be added to main dishes or desserts. Mango is rich in Vitamin C and can boost your immune system. It is full of nutrients and vitamins that promote a healthy diet.

  • Vitamin A(one medium)—> 181 mcg (20% DV)
  • Vitamin A(per 100g)—>54 mcg (6% DV)

8.Red bell Pepper :

Red Pepper is not only loaded with Vitamin C, but it is also rich in vitamin A. If you eat only half a cup of raw red pepper, you will cover 30% of the recommended daily value of this vitamin. It is a rich source of antioxidants such as vitamin A, lycopene, and vitamin C. It has many health benefits.

  • Vitamin A(one large pepper)—> 257 mcg (29 % DV)
  • Vitamin A(per 100g) —> 157 mcg (17% DV)

9.Papaya :

Papaya is a tropical fruit packed with minerals, enzymes, vitamins and antioxidants. One papaya can provide up to 20% of the daily intake of vitamin A. There are many valuable health benefits in papaya. Try to add this fruit your daily diet.

  • Vitamin A(one small papaya)—> 74 mcg(8% DV)
  • Vitamin A(per 100g)—> 47 mcg(5% DV)

10.Apricots :

Apricot is a tasty dish and contains many nutrients, antioxidants and energy.Apricot is rich in vitamin C and is a good vitamin A for skin health.

  • Vitamin A(one medium apricot)—>34 mcg(4% DV)
  • Vitamin A(per 100g)—> 96 mcg(11% DV)


Daily Intake Recommendations of Vitamin A


0–6 months400 mcg400 mcg
7–12 months500 mcg500 mcg
1–3 years300 mcg300 mcg
4–8 years400 mcg400 mcg
9–13 years600 mcg600 mcg
14–18 years900 mcg700 mcg750 mcg1,200 mcg
19–50 years900 mcg700 mcg770 mcg1,300 mcg
51+ years900 mcg700 mcg

Note : Please use this dose after consulting your doctor.


Benefits of Vitamin A

There are so many benefits of Vitamin are 5 benefits of Vitamin A

1. Privent Acne :

Include fresh carrots, apricots and apples in your diet to relieve acne. Vitamin A helps reduce acne problems. Vitamin A is very effective for acne. But it all depends on the source and how you use it. Vitamin A helps in treating and preventing inflammatory acne injuries.

2.Reduce Stretch Marks :

Vitamin A helps regenerate new skin cells instead of dead cells. New cells can lead to healthy and smooth skin, which in turn reduces stretch marks.

3.Improve Immune System :

Top benefits of vitamin A is The immune system is a complex system consisting of specialized cells and biological responses, from the digestion of your intestines to the chemistry of your brain and everywhere in between. There are plenty of vitamins to boost your immune system and these are one of the best vitamin is Vitamin A.

4.Maintain Eye Health :

Vitamin A plays a crucial role in vision by maintaining a clear cornea, which is the outside covering of your eye.Your body converts it into retinaldehyde, which is vital for eyes.

5.Privent Cancer :

One of the most important benefits of vitamin A is that it helps prevent cancer. Eating Vitamin A regularly in your diet prevents the production of DNA in cancer cells.

Risk of Vitamin A

Vitamin A is one of the essential nutrients we need to stay healthy. It has a number of important functions in our body, from maintaining a healthy vision to reducing the risk of certain cancers and heart disease. Therefore, it is very important that your daily intake of these vitamins be optimal. Keep in mind that too little and too little vitamin A can lead to serious health problems. You should strive to follow a balanced diet, which is rich in these vitamins, as this is the best option for your health. Of course, vitamin supplements may be helpful for some people, but in general you should avoid them. Keep out of reach of children. Always seek advice from your doctor before use.

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