Vitamin A works as an antioxidant in your body, protecting your cells from damage by hazardous free radicals. You also need vitamin A for good vision and optimum immune function and bone growth. In the United States and other developed nations, vitamin A deficiencies are rare. However, in the poor areas of southeast Asia and Africa where malnourishment and starvation are a problem, the condition is common. In fact, about 250 million preschool-age children worldwide have a vitamin A deficiency, report the World Health Organization.
Recommended Dietary Allowances
Your daily vitamin A needs depend on both your age and gender. The recommended dietary allowance for males 14 and older is 900 mcg, while it is 700 mcg per day for women in the same age groups, according to the Office of Dietary Supplements. Kids ages 9 to 13 should get 600 mcg per day, while those ages 4 to 8 need 400 mcg a day. Younger children ages 1 to 3 should consume 300 mcg per day.
Early Vitamin A Deficiency
Typically, one of the first noticeable signs of a vitamin A deficiency is night blindness. This occurs because the cornea dries out and both the cornea and retina become damaged without an ample supply of vitamin A. The night blindness can progress to total blindness if not treated. In addition, a mild vitamin A deficiency may interfere with the body's abilities to fight off respiratory and digestive infections.
Progressive Problems
When a vitamin A deficiency is not properly treated, it can cause an increased risk of death from infections. When the deficiency continues without treatment and without access to supplementation or vitamin A food sources, children often cannot fight off infections, such as the measles or common bacterial and viral infections that cause severe diarrhea, the World Health Organization reports. The complications of these illnesses can then be deadly in these already-susceptible children. In fact, half the 250,000 to 500,000 children who go blind each year because of a vitamin A deficiency will die within a year, according to the WHO.
Food Sources
Many foods contain vitamin A, and in some cases the vitamin is added to foods to help ensure you get a proper supply. One of the reasons a vitamin A deficiency is rare in developed countries is because of access to a well-rounded diet that supplies enough of the nutrient. You can get vitamin A from both plant and animal foods. Animal sources include beef and liver, eggs, and milk and other dairy products. Good plant-based sources of vitamin A include carrots, spinach, kale, cantaloupe, apricots, papaya, mango peas and peaches.
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