Everything You Need To Know About Vitamins – Vitamin A enjoys a good, but rather vague, reputation – most people are aware that they should probably make sure they eat enough of it, but most of them aren’t entirely sure why.
And in many cases, this is enough. Vitamin A is indeed good for you in almost any scenario and we definitely encourage you to get your daily fill.
Everything You Need To Know About Vitamins
Anyway, this is not what anyone would call a curiosity-satisfying definition, so let’s dive a little deeper into what vitamin A is, the role it plays in your body and how to ensure that the your own consumption is making the grade.
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First, the vitamin suffers from a bit of an identity problem. “Vitamin A” generally refers to one chemical: retinol, which is abundant, available through food, and the form in which the vitamin is stored inside the body. However, several other compounds are also considered part of the broader vitamin A category.
They come in a few different shapes, which can be created from another shape that is mixed, matched or split. For example, retinol, one of the primary forms of vitamin A in the body, can be transformed into retinoic acid. Both serve crucial, but very different, biological roles and are both considered members of the vitamin A family.
Consequently, you’ll probably see vitamin A listed under quite a few different names when you search for foods or supplements. Retinol, retinyl palmitate, alpha-carotene – they are all different words for what ends up being functionally the same thing.
If you stick to natural sources, you are likely to encounter only two basic forms. Retinol will appear in the nutritional facts for foods with animal sources, while vegetables generally contain various types of carotenoids – which are actually precursor molecules that the body then assembles into retinol.
Everything You Need To Know About Vitamin A
The first – and the one you hear about the most here – is to make sure our eyes stay healthy. Vitamin A is a nutritional foundation of both color and night vision. Without it, we would be missing half of the ingredients needed to create rhodopsin.
And what is rhodopsin? Rhodopsin is an extraordinarily useful protein that changes when exposed to light. When this change occurs in our eyes, it allows us to perceive light. Rhodopsin is absolutely indispensable for low-light vision and also plays an important role in color vision.
Without it, our eyes would not be very good. It is for this reason that one of the classic early warning signs of Vitamin A deficiency is night blindness caused by insufficient production of rhodopsin.
Outside of the eyes, vitamin A appears to be a key nutrient for maintaining healthy skin. Like retinoic acid, it works to regulate skin cells. Researchers do not understand the exact mechanisms at this point, but retinoic acid certainly has some effect on the skin; one form of it is marketed as Accutane, a very effective, but also somewhat harmful treatment for acne.
Can You Overdose On Vitamins: Everything You Need To Know
Vitamin A deficiency is both dangerous and incredibly widespread. A lack of nutritious food can quickly cause enormous problems; in fact, deficiency is considered by UNICEF to be a primary preventable cause of blindness and death in children worldwide.
The deficiency tends to be particularly hard on the eyes. Night blindness is an early problem, but if not addressed, a chronic deficiency eventually results in the complete destruction of the cornea, causing total blindness.
In addition to this, a lack of vitamin A can also disrupt a person’s immune system and even have detrimental effects on their teeth.
But if this has you hunting for a bottle of vitamin A supplements, you might want to reconsider…
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The potential for overdose is largely because this nutrient is fat soluble. It is a large molecule and easily sticks in the human body longer than other water-soluble chemicals. Consistent oversupplementation can accumulate and eventually cause an overdose.
And when that happens, it can be as bad as a deficiency. An overdose of vitamin A will make you nauseous, lose your hair, and possibly even your brain, thanks to the altered mental states that the condition often causes.
And that’s really the tip of the iceberg. Chronically very high doses can result in serious liver damage and, in pregnant women, eventual birth defects.
In fact, unless you have a very specific medical reason to take large vitamin A supplements, it’s probably best to exercise some serious restraint.
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The good news is that most readers should find it relatively simple to get all the vitamin A they need naturally through diet. Supplements may be useful for some, but for the average individual, a balanced diet is about all the supply they will ever need.
A huge range of vegetables contain precursors to vitamin A. Leafy greens tend to be a safe source of almost every nutrient we can name and vitamin A is no different. Turn to kale and spinach for a healthy diet solution.
Root vegetables, such as carrots and sweet potatoes, are also excellent places to store vitamin A. Broccoli, pumpkin, and even some fruits – such as mango – will also keep you well. A good rule of thumb for fruit is if it’s orange, it’s probably a source. Apricot is another well-known choice.
Milk and eggs are also great ways to make sure you’re getting enough vitamin A. Cheese, in particular, is a well-known source, but eggs and milk are also excellent.
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If you’re feeling more carnivorous, the options become a little more limited and for most of us, a little less appetizing. Your two main options are cod liver oil and well, liver. The large organ is not always easy on the palate, but it is an incredible natural repository of our favorite vision vitamin.
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Tyler Sorensen is the President and CEO of Rebuild Your Vision. Previously, Tyler studied Aeronautics (like his brother) with the dream of becoming an airline pilot, however, after 9/11 his career changed. After graduating at the top of his class with a Bachelor of Science in Information Technology and Administrative Management, he joined Rebuild Your Vision in 2002. With the guidance of many eye care professionals, including Behavioral Optometrists, Optometrists (O.D.), and Ophthalmologists (Eye M.D.), Tyler has spent nearly two decades studying the inner workings of the eye and performing research. Eat So What! The Science of Fat-Soluble Vitamins: Everything You Need to Know About Vitamins A, D, E and K
Clear up your Vitamin Dilemma! Get answers to all your questions about vitamins A, D, E and K at Eat So What! The Science of Fat Soluble Vitamins! In today’s fast paced lifestyle, it is common to lack essential vitamins. Vitamin supplements may seem like an easy fix, but despite the health benefits of vitamins, not all supplements have been scientifically proven to be beneficial. Eat So What! The Science of Fat-Soluble Vitamins covers everything you need to know about vitamins A, D, E, and K. It provides in-depth scientific knowledge about fat-soluble vitamins and answers questions all about vitamins A, D, E, and K. including, Clear Your Vitamin Get answers to your questions about fat-soluble vitamins, such as which vitamin you should take and when, what foods to avoid when taking vitamin A , D, E, and K, the best ways to take these vitamins, and which combinations of vitamins are dangerous that can cancel out the benefits of others when taken together. New Discover new scientific discoveries about water-soluble vitamins -fat. Learn about the latest research, what has changed from previous studies, and how it may affect your vitamin decisions. Maximum Health Learn about the benefits of combining specific vitamins to enhance overall health benefits. Not Vitamins But Still Learn about non-vitamins and whether or not you should include them in your diet. Vegetarian Foods Find the best vegetarian food sources of vitamins A, D, E, and K that are easily accessible and quality high to meet your daily vitamin requirements. In addition, find some delicious vegetarian recipes in the book Eat So What The Science of Fat-Soluble Vitamins that can help unlock the hidden nutritional benefits of fat-soluble vitamins and give you multiple health benefits .
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La Fonceur is the author of the Eat So What!, Secret of Healthy Hair and Eat to Prevent and Control Disease series of books. She is a health blogger and dance artist. She has a master’s degree in Pharmacy. She specialized in Pharmaceutical Technology and worked as a research scientist in the pharmaceutical research and development department. She is a registered pharmacist. Being a research scientist, she believes that one can prevent many diseases with nutritious vegetarian food and a healthy lifestyle. Website: https://www.eatsowhat.com Join the mailing list: https://www.eatsowhat.com/esw-mailing…
The book is divided into five parts: – The basics of vitamins – Fat Soluble Vitamins (A, D, E, K) – Do’s and Don’ts with vitamin combinations – Diet plans – Recipes The book looks at the roles of each vitamin and the signs of deficiency, as well as the consequences and why consuming a complete diet can reduce health risks. The chapters for fat-soluble vitamins include the science behind them, their importance, and where