Lifestyle Patient Awareness

Vitamin A Deficiency Signs You Should Not Ignore!

Vitamin A Deficiency Signs
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Vitamin A deficiency signs are a common problem worldwide. Vitamin A is an essential fat-soluble vitamin that is needed by the body in adequate quantities to perform vital bodily functions. Typically stored in the liver, this essential vitamin is also a potent antioxidant and plays a crucial role in:

  • Ensuring proper vision
  • Maintaining good health
  • Building strong immunity
  • Preventing anaemia, to name a few

Two types of vitamin A are found in foods:

  • Preformed Vitamin A also called Retinol
  • Provitamin A also called Carotenoids (which needs to be converted by the body into retinol)

While the pre-formed A is found in animal products such as meat, fish, dairy products, and poultry, provitamin A is found in plant-based products, fruits, and veggies.

Beta-carotene is a popular and most important carotenoid that gets converted more efficiently than the others. Bright yellow and orange-coloured fruits such as papaya and apricots are rich sources of beta-carotene.

Warning Signals when your body is not getting enough Vitamin A

People who are deficient in Vitamin A generally show the following symptoms:

  1. Dandruff and dry hair. Read more about how to treat dandruff naturally
  2. Mouth ulcers
  3. Throat infections
  4. Acne, and dry skin
  5. Recurring skin infections
  6. Night blindness etc.

How much vitamin A does my body need?

Typically, the amount of vitamin A needed by the body depends on the age of the person and reproductive status.

However, prescribed intakes include:

  • For females – About 700 micrograms of retinol activity equivalents
  • For nursing mothers – About 1300 micrograms of retinol activity equivalents
  • For males – About 900 micrograms of retinol activity equivalents

To match up the above levels, one needs to add the following food items to their diet:

  1. Feta cheese
  2. Sweet potato
  3. Kale
  4. Spinach
  5. Melons especially watermelons
  6. Papaya
  7. Apricots
  8. Guava
  9. Passion fruit
  10. Sweet red pepper etc.

Since this is a fat-soluble vitamin, it is easily absorbed into the bloodstream when it is consumed with a dash of oil. So, you can up the absorption of plant-based vitamin A by spilling a few drops of oil on your salad.

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