1. Live Long and Prosper With Vitamin A
Vitamin A was the first recognized vitamin (hence "A") discovered in the late 19th Century. Vitamin A plays an important role in a healthy diet, keeping everything from your heart to your skin in good working order. Vitamin A helps keep your immunity up and it aids in the development and growth of children.
2. The Eyes Have it With Vitamin A
Vitamin A contains beta-carotene, which is integral for healthy eyes. Vitamin A maintains the linings of the eyes and helps keep eyes moist. One of the earliest signs of a Vitamin A deficiency is poor night vision, which can lead to blindness if not treated.
3. Pick a Bushel of Vitamin A
Look no further than your local grocery store for Vitamin A in its most natural form. Vitamin A is in many foods including eggs and dairy products. However, you can get your daily allotment of Vitamin A without the cholesterol, fat and added calories with a variety of fruits and vegetables. Vitamin A is found in carrots, pumpkins, sweet potatoes, squash, cantaloupe, apricots, broccoli and spinach, just to name a few. The general rule is that the deeper the color, the more Vitamin A a food contains.
4. Get Your Daily Dose of Vitamin A
The daily recommendation of Vitamin A for adult males is 3000 IUs (International Units) while adult women should consume about 2310 IUs. Children between ages one and three should have 2000 IUs of Vitamin A. Children between the ages of 4 and 6 years old should have 2500 IU a day and children between the ages of 7 and 10 should consume 3500 IUs. Multi-vitamins contain about 60% of daily recommendations, with the other 40% coming from a well balanced diet. You should be careful about consuming too much vitamin A if you are taking a vitamin supplement, as it can lead to health problems. Common problems associated with Vitamin A toxicity include birth defects in unborn babies, respiratory disorders, hair loss and dry itchy skin.
5. Deficiencies Still Occur
Despite the advent of multi-vitamins and fortified foods, some people remain at risk for Vitamin A deficiencies. These include people who have had gastric bypass surgery, people with liver problems, cystic fibrosis and pancreatic disorders. In addition, of course, are people who eat restricted diets that don't include enough Vitamin A.
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