The body relies on a delicate balance of nutrients and essential vitamins. When something is off inside our bodies, it signals us in ways we often tend to overlook. As simple as acne, can be an indicator if something is not working properly. Now imagine a vitamin being deficient in one’s body. The signs can be subtle at first, but impactful over time.Vitamin A, along with other vitamins that are required for proper functioning of the body is an essential micronutrient (vitamins that are needed in a small amount by the body), meaning that is it not manufactured by our bodies; we need to ingest it in the form of food, hence it is an important inclusion in our diet.Of course, consuming a healthy diet is important but when and how to consume what is equally important. Food items taken at the wrong hours in the day can have unfavorable outcomes.
What is Vitamin A, and why is it important
Vitamin A is a fat-soluble vitamin that is naturally found in numerous food items. Most of us know this vitamin for its important for a normal vision, a healthy immune system and growth and development of our bodies. In addition to this, it can also help in the proper functioning of our heart, lungs and other bodily organs.There are two different types of Vitamin A (National Institutes of Health):Performed Vitamin A: Mostly found in organ meats and seafood and dairy products.Provitamin A carotenoids: These are plant pigments that include are plant pigments that include beta-carotene, alpha-carotene, and beta-cryptoxanthin. Our bodies convert provitamin A carotenoids into Vitamin A for our bodies in the intestines via beta-carotene. Mostly found in fruits, veggies and plant-based sources.
Why it matters
Vitamin A serves many vital functions such as:
Immune system and barrier integrity
Research has shown that crucial immune organs need constant dietary intake to maintain VitA concentrations, and RA was previously shown both to promote the proliferation and to regulate the apoptosis of thymocytes (National Library of Medicine). It is known to enhance the organism’s immune function and provide a natural defence against multiple infectious diseases. Vitamin A plays a crucial role in the establishment and maintenance of the immune system,it has shown multiple demonstrations of even having therapeutic effects, to some extent, in the diseases transmitted through respiratory system such as pneumonia, measles or contagious issues such as infant diarrhea, hand foot and mouth disease.
Vision and eye health
The concentration of Vitamin A, is the highest in the eye tissue, reaching as high as 3 millimolar in the retina (National Library of Medicine). Vitamin A have a very potent substance found in them called Retinoid, that are responsible for cell growth, differentiation and apoptosis, including the embryonic development and normal metabolism of the eye. Vitamin A is essential for forming visual pigment(rhodopsin) in the retinal cells, enabling low-light vision. Its deficiency can lead to irreversible corneal damage and even blindness.
Skin and Mucosal Health
As published in the Asian Pacific Journal of Allergy and Immunology, Vitamin A is required for the proliferation and maturation of epithelial cells lining mucosal surfaces. Its deficiency can impair with epithelial integrity and antigen uptake capacity of the mucosa. It also regulates gene expression in skincells, provides hydration and resilience in the body. If vitamin A is lacking in your body, it can increase skin inflammation and dryness.
Growth, development and reproduction
Based on the research article Vitamin A in reproduction and development published in National Library of Medicine, Vitamin A, through its active metabolite and retinoic acid, plays a fundamental role in embryonic development, organ formation and reproduction. It regulates gene expression critical for heart, lung, and kidney development, as well as neural and limb patterning.
Signs of Vitamin A deficiency
Night blindness: The eye’s ability to see in low lighting diminishes over a period of time, and this is one of the earliest signs of vitamin A deficiency.Bitot’s spots: They are typically dry-appearing triangular patches of xerosed conjunctiva with a layer of foam on the surface which is caused by a buildup of keratin.Dry eyes (xerophthalmia): The eyes may feel dry, irritated, or unable to produce enough tears, which can lead to further complications.And as Vitamin A does wonders for the immune system, lack of it in the body can put us on a radar of infections such as respiratory infections or delay in wound healing.
