The National Institute of Health's Office of Dietary Supplements, ODS, explains that vitamin A is a group of compounds that play an important role in vision, bone health, reproduction and cell activity. Vitamin A helps maintain the immune system, which is responsible for warding off illness and infections. Foods rich in vitamin A include cooked beef and chicken liver, fortified milk, carrots, spinach, oatmeal and tomato juice.
Deficiencies in Children
In 2003 the "Journal of Nutrition" published an article by Jose Mora about fortifying certain baby foods with vitamin A. Well-nourished moms who breastfeed their babies are providing a rich source of vitamin A. Babies who are weaned early, however, have to get sufficient amounts of vitamin A from their diet. By fortifying foods that babies can eat, such as milk, children who would otherwise become vitamin-A deficient can get the recommended daily allowance, RDA, of this essential nutrient.
Deficiency in the United States
The milk fortification program in United States began in the 1930s. If it weren't for fortified fat-free or low-fat milk, this country could see an abundance of vitamin A deficient people. The ODS reports that when fat is removed from milk during processing, vitamin A is taken along as well. Vitamin A deficiency can impair your immune system and cause skin rashes and even blindness, according to the Merck Manuals.
Although vitamin A deficiency is rare in the United States, health conditions can increase your risk of developing the disorder, characterized first by night blindness. When a deficiency does occur in the United States, it's usually associated with people on highly restrictive diets or in people who drink alcohol excessively. In both of these situations, drinking low-fat or regular milk may be your best shot at getting the RDA of vitamin A.
Vitamin A Toxicity
Vitamin A deficiency in the United States is pretty rare, according to Jennifer Anderson of the department of nutrition at Colorado State University Extension. Far more common, however, is vitamin A toxicity--when you take too much vitamin A. Vitamin A toxicity usually occurs in people who get plenty of vitamin A in their diet yet still take supplements with a high dosage of the vitamin. Anderson also explains that young infants will sometimes be given supplements containing vitamin A if they are not breastfed or do not eat foods that are a rich source of the vitamin. For these reasons, adding milk to your diet is a perfect way to be sure you're getting the RDA of vitamin A.
Symptoms of vitamin A toxicity include dry, itchy skin, nausea and loss of appetite. Severe toxicity is characterized by dizziness and blurred vision. Signs of vitamin A toxicity in young children include slowed growth, according to Anderson. Toxicity during pregnancy can cause birth defects and increase your risk of causing a hip fracture.
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