Vitamin A

This month I am going to feature a different vitamin or mineral each week. Whether through supplement or food sources, these vitamins/minerals are crucial to a healthy, functioning body.

The first week, I thought I would start at the top and focus on Vitamin A. 

Vitamin A is a fat soluble vitamin that is essential to the structure and function of the skin and mucous membranes in the eyes, lungs and digestive system. It is vital for vision, embryonic development, growth and cellular differentiation and the immune system. 

There are two main forms of Vitamin A; retinol and carotenoids. Retinol is found in animal derived foods such as liver, whole milk, cheese, butter, and margarine. Carotenoids are mostly found in plant-derived foods such as carrots, dark green leafy vegetables and orange coloured fruits (mango, apricots). Carotenoids cannot cause toxicity, but if consumed in excess, retinol can. 

Vitamin A deficiency can lead to night blindness, dryness of the cornea and potentially total blindness. It can also lead to immune deficiency. Vitamin A deficiency is common in developing countries especially among young children.

Excess Vitamin A during pregnancy can increase the risk of birth defects, so women who are pregnant are advised to not consume high dose Vitamin A supplements.