Vitamin A or The dark colored Vitamin.
Are you taking your dark vegetables and fruits right?
Lets read to know MORE...
What is Vitamin A?
Vitamin A is a fat soluble vitamin that is also a powerful antioxidant. Vitamin A plays a critical role in maintaining healthy vision, neurological function, healthy skin, and more. Vitamin A- like all antioxidants- is involved in reducing inflammation through fighting free radical damage. Consuming a diet high in antioxidants is a way to naturally slow aging.
What Is Beta-Carotene?
Beta-carotene is a carotenoid. Carotenoids are naturally occurring pigments found in plants, and are largely responsible for the vibrant colors of some fruits and vegetables. Beta-carotene, for example, is responsible for giving carrots their orange color. Once ingested, beta-carotene is either converted into vitamin A (retinol), which the body can use in a variety of ways, or it acts as an antioxidant to help protect cells from the damaging effects of harmful free radicals.
As much as 50 percent of vitamin A in a typical diet is provided by beta-carotene and other carotenoids. A small number of carotenes, including beta-carotene, are often called “provitamin A” because they are a precursor to production of vitamin A in the body. The carotenes cannot be converted into vitamin A, though they provide other health benefits.
Why Is It Necessary?
Beta-carotene is considered an antioxidant and is also a precursor to vitamin A. This compound helps maintain healthy skin and also plays a vital role in eye health. Individuals who consume the necessary levels of beta-carotene can lower their risk for coronary artery disease, stroke, macular degeneration, and other age-related diseases.
How Do You Get Enough From Foods?
Vitamin A is found in two primary forms:
-Active Vitamin A.(Active Vitamin A comes from animal-derived foods and is called retinol).
-Beta carotene.
The principal dietary source of beta-carotene is fruit and vegetables such as carrots, yams, spinach and kale.
Carotenoids are pigments found in green plants (carrot, turnip, spinach)
In fact, one cup of raw carrots contains 9,135 mg of beta-carotene. Since beta-carotene is only one of the many beneficial carotenoids, it is important to eat a wide variety of fresh produce to obtain a full spectrum of these important nutrients into your diet.
How Much, And What Kind, Does An Adult Need?
The National Institutes of Health(NIH) recommends:
-Adult males-3000 IU
-Adult females-2,310 IU of beta-carotene in their diet.
-Children over the age of 13-15000 IU/day of carotenoids.
I do not recommend taking isolated beta-carotene as supplements, but instead recommends taking 15,000 IU of mixed carotenoids per day for adults , which includes the above IU dosage of beta-carotene.
The formula I recommend contains a mixture of carotenes including beta-carotene, alpha-carotene, lycopene, astaxanthin, lutein and zeaxanthin.
How Much Does A Child Need?
The National Institute of Health recommend the following beta-carotene dosages: for i
-Infants 0-6 months of age-1,320 IU;
-Infants 7-12 months of age-1,650 IU ;
-Children age 1-3 1,000 IU;
-Children age 4-8-1320 IU;
-Children 9-13-2,000 IU.
As with adults,I do not recommend children take isolated beta-carotene as supplements, but does recommend they take 5,000 IU of mixed carotenoids as part of their daily multivitamin.
Parents should consult with their child’s pediatrician before beginning supplements.
Are There Any Risks Associated With Too Much?
-The most frequently reported side effect of consuming large quantities of beta-carotene, most commonly from carrots, and most often seen in infants, is a yellowing of the skin called carotenemia. Although harmless, it is important to distinguish it from jaundice, a yellowing of the skin which may indicate a serious underlying health problem.
-Smokers, former smokers, and those exposed to asbestos may have an increased risk of lung cancer from supplementing with isolated beta-carotene. Despite the possible link, it is still beneficial for these individuals to consume vegetables and fruits that are rich in beta-carotene.
-The most common health concerns that will cause malabsorption of vitamin A include gluten sensitivity issues, a leaky gut syndrome and auto immune responses, inflammatory bowel disease, and pancreatic disorders.
-Sterility due to faulty spermatogenesis, abortions, foetal malformations.
-Vitamin A deficency can be a serious problem for children because the lack of vitamin A causes severe visual impairment and blindness; it also increases the risk of severe illness, and even death, significantly. Children may be in harm’s way from such common childhood infections as diarrhoeal disease and measles.
-Poor Eye Health
Vitamin A deficiency can lead to a thickening of the cornea and eventually even to blindness. Keratomalacia, a condition that comes from severe deficiency of vitamin A, is a condition that is bilateral, meaning it usually affects both eyes.Early symptoms of Keratomalacia may include night blindness and extreme dryness of the eyes.
-Premature Skin Damage
Vitamin A deficiency will lead to the drying, scaling, and follicular thickening of the skin. Keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract, and urinary tract.
-Respiratory Infections
Respiratory infections can occur because the body’s immunity is impaired by the lack of vitamin A. The younger the patient, the more severe the effects can be. Growth retardation and infections are common among children, and the mortality rate can reportedly exceed 50% in children with severe vitamin A deficiency.
-At Risk Pregnancy
For pregnant women, the vitamin A demand is the highest during the last trimester; most often, women suffer from vitamin A deficiencies during this time.
Are there any other special considerations?
The Vietnamese fruit known as the gac, and crude palm oil, have the highest content of beta-carotene per ounce.
Children being introduced to baby foods are often given products containing carrots and may ingest enough beta-carotene to cause carotenemia.
Smokers, former smokers, and those exposed to asbestos must keep in mind the possible increased risk of lung cancer – talk to your doctor about regular screenings. This caution applies primarily to supplementation with isolated beta-carotene – eating carotene-rich foods appears to be safe.
Vitamin E promotes storage and utilization of retinol and decreases its toxicity.
Disclaimer:Please take a doctor's opinion before starting your dose!
Your Well-wisher,
Dr.Insiya
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