What is <\/strong><\/strong>vitamin<\/strong> A<\/strong>?<\/strong><\/h2>\n\n\n\nVitamin A, the “eye vitamin,” is fat-soluble<\/a>, meaning it is absorbed in the digestive system’s fats before entering the rest of the body. Dietary fats help the body digest this vitamin and eventually store it in body tissues, where it contributes to a robust immune system<\/a>, skin and bone growth, and of course, a healthy eye. <\/p>\n\n\n\nWhile vitamin A can be manufactured or made water-soluble, most nutritionists advise people to get vitamin A from their diet. We will discuss the best ways to achieve this later in the article.<\/p>\n\n\n\n
It is helpful to realize there are two types of vitamin A:<\/p>\n\n\n\n
- Retinol<\/strong>, or preformed vitamin A. While most of us associated carrots with vitamin A, that is not quite true. The vitamin A that is absorbed directly into your body is derived from animal sources, such as liver, fatty fish, milk, and cheese.
<\/li>- Carotenoids<\/strong>, also known as provitamin A. This is an indirect way of getting vitamin A into your body by ingesting nutrients your body then synthesized into vitamin A. Beta-carotene is the best-known and most effective carotenoid source.<\/li><\/ol>\n\n\n\n<\/div>\n\n\n\n
What is beta-carotene?<\/strong><\/h2>\n\n\n\nA discussion about vitamin A would not be complete without addressing beta-carotene<\/a>. Beta-carotene is a yellow, orange, or red pigment that gives plant-based foods such as carrots, sweet potatoes, and red peppers their bright hues. The name comes from the Latin words “beta” and “carota” for carrot.<\/p>\n\n\n\nBeta-carotene is not itself a vitamin but a “provitamin A carotenoid,” which means it is converted to vitamin A in the body. It is also a powerful antioxidant vitamin aid, serving to prevent oxidative damage<\/a> in the body (it is especially effective combined with vitamin E). <\/p>\n\n\n\nBecause beta-carotene is converted to vitamin A, much of this information will focus on vitamin A benefits, side-effects, sources, and advice.<\/p>\n\n\n\n
<\/div>\n\n\n\nHow <\/strong><\/strong>vitamin<\/strong> A<\/strong> and beta-carotene benefit the body<\/strong><\/h2>\n\n\n\nOxidative damage in the eyes increases the risk of glaucoma<\/a>, cataract formation, and age-related macular degeneration, among other vision issues.<\/p>\n\n\n\nSome of this damage occurs as a natural consequence of the aging process; however, poor diet and the diseases that develop can make us more vulnerable to these effects or exacerbate them. <\/p>\n\n\n\n
Vitamin A and beta-carotene offer powerful antioxidant benefits<\/a>, thereby reducing these risks. That could mean sharper vision for longer as the body fends off the natural progression of age and its effects on the eyes.<\/p>\n\n\n\nVitamin A also benefits the eyes by feeding healthier mucus membranes, the cornea (the surface of the eye). When healthy and strong, these natural barriers help our bodies block viruses and bacteria that could lead to infections. A slew of scientific research seems to back up the age-old wisdom of eating carrots for better eyesight:<\/p>\n\n\n\n
Recently the National Eye Institute<\/a> sponsored a wide-ranging Age-Related Eye Disease Study (AREDS) <\/strong>to research the effect of a formula of vitamins A, C, and E, beta-carotene, copper, and zinc would have on disease progression. Over the course of the six-year study, researchers noted a 25 percent reduction in the risk for advanced age-related macular degeneration<\/a>, or AMD, in individuals with a mild form of the disease.<\/p>\n\n\n\nAccording to a similar study by Harvard Medical School<\/strong> and cooperating universities, vitamin A and lutein may also promise to delay the progression of retinitis pigmentosa<\/a>. Researchers observed patients with RP who supplemented with vitamin A and lutein for four years, noting a slower loss of peripheral vision in subjects who took the supplements than those who did not.<\/p>\n\n\n\nJuvenile macular degeneration<\/strong> sufferers may also get a positive bump from boning up on vitamin A. Columbia University Medical Center researchers studied whether a synthetic form of vitamin A could also slow the disease process. Mice with the same genetic defect were fed a modified version of vitamin A, which was found to inhibit the formation of growths associated with vision loss<\/a> in the disease.<\/p>\n\n\n\n<\/div>\n\n\n\nWhat happens if I don’t get enough <\/strong><\/strong>vitamin<\/strong> A<\/strong>?<\/strong><\/h2>\n\n\n\nIn the United States, where most individuals have ready access to nutritious food, vitamin A deficiency is uncommon. However, it is not unheard of in poorer developing countries. <\/p>\n\n\n\n
In fact, by some estimates, up to half a million children around the world lose eyesight due to malnutrition, namely vitamin A deficiency. Aside from an inadequate diet, a vitamin A deficiency could also result from digestive or liver disorders that cause malabsorption of nutrients.<\/p>\n\n\n\n
Inadequate vitamin A leads to a drying out of the cornea, which leads to corneal ulcers, clouding of the eye, retinal damage (such as diabetic retinopathy<\/a>), and, ultimately, to blindness. Vitamin A deficiency is easily treatable, so look for common symptoms and consider other possible symptoms if you:<\/p>\n\n\n\na.) live in a “food desert” where nutritious food is available<\/p>\n\n\n\n
b.) have a pre-existing condition that puts you at risk of deficiency, such as liver or thyroid disorders<\/p>\n\n\n\n
c.) you eat a generally unhealthy diet that doesn’t include many vegetables, plant-based foods, or vitamin A-rich meats like beef or chicken liver.<\/p>\n\n\n\n
<\/div>\n\n\n\nCommon symptoms of vitamin A deficiency<\/strong>:<\/h2>\n\n\n\n- Dry skin and rashes.<\/strong> Vitamin A is vital in maintaining healthy vision and skin. When we don’t get enough of it, skin dryness and irritation can develop.
<\/li>- Dry eyes. <\/strong>Lack of vitamin A is especially hard on the eyes, which rely on the vitamin to build and maintain healthy corneas and other eye structures. One of the first tip-offs to vitamin A deficiency is an inability to produce tears or adequate tears. This can spin off into blurry vision, eye irritation, and the presence of bothersome “gunk” in the eyes.
<\/li>- Night blindness or poor night adaptability.<\/strong> Another of the most common early symptoms of vitamin A deficiency is night blindness<\/a>. This and dry eye are rampant in developing nations where there is inadequate access to good nutrition.<\/li><\/ul>\n\n\n\n<\/div>\n\n\n\n
Possible symptoms of deficiency:<\/h3>\n\n\n\n- Frequent infections.\u00a0<\/strong>Because vitamin A is essential for a fully functional immune system, throat and upper respiratory infections may indicate a deficiency.
<\/li>- Poor wound healing.<\/strong>\u00a0Low vitamin A may contribute to an inability to adequately heal from wounds, particularly to the skin, which relies on the vitamin for a robust immune response.
<\/li>- Acne.\u00a0<\/strong>Studies have shown a link between vitamin A levels and acne lesions in adults. Both oral treatment (such as Accutane) and topical vitamin A significantly reduce the frequency and severity of acne lesions.
<\/li>- Inability to conceive.<\/strong>\u00a0Though harder to pinpoint, a lack of fertility can also result from insufficient vitamin A (though vitamin D or B12 anemia<\/a> and thyroid issues<\/a> may also play significant roles).<\/li><\/ul>\n\n\n\n<\/div>\n\n\n\n
How much <\/strong><\/strong>vitamin<\/strong> A<\/strong> do I need?<\/strong><\/h2>\n\n\n\nMost people can easily get all the vitamin A their body requires – or any vitamin or mineral for that matter – from a healthy diet that incorporates a variety of plant- and animal-based foods. And to be honest, most nutrition and medical experts would prefer that their patients meet nutritional needs this way – naturally.<\/p>\n\n\n\n
Further down in this article, we will offer ideas about the best natural sources of vitamin A. First, though, let’s go over how much vitamin A your body needs<\/a> to function at its best. The National Institutes of Health’s Office of Dietary Supplements provides a wealth of daily nutritional recommendations for every demographic. Use these recommendations as a starting point for fine-tuning your diet for overall eye health.<\/p>\n\n\n\n<\/div>\n\n\n\n![\"vitamin](\"https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2020\/09\/1-6-1024x911.png\")
<\/figure>\n<\/div>\n\n\nNOTE:<\/strong><\/em> Vitamin A appears to have the greatest impact on eye health and overall well-being when combined with other vitamins and antioxidants<\/a>. Specifically, the research studies mentioned above looked at the effect of vitamin A and other supplements on the reduced risk of macular degeneration. A well-balanced diet will ensure adequate amounts of these vitamins, nutrients, and antioxidants.<\/p>\n\n\n\n<\/div>\n\n\n\nHow to get more <\/strong><\/strong>vitamin<\/strong> A<\/strong> in your diet<\/strong><\/h2>\n\n\n\nThe USDA National Nutrient Database for Standard Reference<\/a> provides a wealth of nutritional data for hundreds of common foods in raw and cooked forms.<\/p>\n\n\n\n![\"vitamin](\"https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2020\/09\/1-7-1024x686.png\")
<\/figure>\n<\/div>\n\n\nLike spinach, other leafy green vegetables are excellent sources of vitamin A. These greens offer the best nutritional punch when cooked with a small amount of oil or butter to carry the fat-soluble vitamin more effectively to the body:<\/p>\n\n\n\n
- bok choy<\/a>
<\/li>- collard greens
<\/li> - mustard greens
<\/li> - kale
<\/li> - Swiss chard<\/li><\/ul>\n\n\n\n
Other sources of vitamin A can be consumed raw:<\/p>\n\n\n\n
- bell peppers
<\/li> - lettuce
<\/li> - citrus fruits (oranges, lemons, limes, grapefruits, pomelos)
<\/li> - broccoli
<\/li> - cantaloupe
<\/li> - bilberry<\/li><\/ul>\n\n\n\n
While it is easy to get an adequate amount of eye-healthy vitamin A, you can use nutritional supplements to close nutrition gaps. Consider fish oil<\/a> or zinc supplements or a multivitamin with vitamin A, vitamin C, vitamin E, vitamin D, lutein, DHA<\/a>.<\/p>\n\n\n\n
While vitamin A can be manufactured or made water-soluble, most nutritionists advise people to get vitamin A from their diet. We will discuss the best ways to achieve this later in the article.<\/p>\n\n\n\n
It is helpful to realize there are two types of vitamin A:<\/p>\n\n\n\n
- Retinol<\/strong>, or preformed vitamin A. While most of us associated carrots with vitamin A, that is not quite true. The vitamin A that is absorbed directly into your body is derived from animal sources, such as liver, fatty fish, milk, and cheese.
<\/li>- Carotenoids<\/strong>, also known as provitamin A. This is an indirect way of getting vitamin A into your body by ingesting nutrients your body then synthesized into vitamin A. Beta-carotene is the best-known and most effective carotenoid source.<\/li><\/ol>\n\n\n\n
<\/div>\n\n\n\nWhat is beta-carotene?<\/strong><\/h2>\n\n\n\n
A discussion about vitamin A would not be complete without addressing beta-carotene<\/a>. Beta-carotene is a yellow, orange, or red pigment that gives plant-based foods such as carrots, sweet potatoes, and red peppers their bright hues. The name comes from the Latin words “beta” and “carota” for carrot.<\/p>\n\n\n\n
Beta-carotene is not itself a vitamin but a “provitamin A carotenoid,” which means it is converted to vitamin A in the body. It is also a powerful antioxidant vitamin aid, serving to prevent oxidative damage<\/a> in the body (it is especially effective combined with vitamin E). <\/p>\n\n\n\n
Because beta-carotene is converted to vitamin A, much of this information will focus on vitamin A benefits, side-effects, sources, and advice.<\/p>\n\n\n\n
<\/div>\n\n\n\nHow <\/strong><\/strong>vitamin<\/strong> A<\/strong> and beta-carotene benefit the body<\/strong><\/h2>\n\n\n\n
Oxidative damage in the eyes increases the risk of glaucoma<\/a>, cataract formation, and age-related macular degeneration, among other vision issues.<\/p>\n\n\n\n
Some of this damage occurs as a natural consequence of the aging process; however, poor diet and the diseases that develop can make us more vulnerable to these effects or exacerbate them. <\/p>\n\n\n\n
Vitamin A and beta-carotene offer powerful antioxidant benefits<\/a>, thereby reducing these risks. That could mean sharper vision for longer as the body fends off the natural progression of age and its effects on the eyes.<\/p>\n\n\n\n
Vitamin A also benefits the eyes by feeding healthier mucus membranes, the cornea (the surface of the eye). When healthy and strong, these natural barriers help our bodies block viruses and bacteria that could lead to infections. A slew of scientific research seems to back up the age-old wisdom of eating carrots for better eyesight:<\/p>\n\n\n\n
Recently the National Eye Institute<\/a> sponsored a wide-ranging Age-Related Eye Disease Study (AREDS) <\/strong>to research the effect of a formula of vitamins A, C, and E, beta-carotene, copper, and zinc would have on disease progression. Over the course of the six-year study, researchers noted a 25 percent reduction in the risk for advanced age-related macular degeneration<\/a>, or AMD, in individuals with a mild form of the disease.<\/p>\n\n\n\n
According to a similar study by Harvard Medical School<\/strong> and cooperating universities, vitamin A and lutein may also promise to delay the progression of retinitis pigmentosa<\/a>. Researchers observed patients with RP who supplemented with vitamin A and lutein for four years, noting a slower loss of peripheral vision in subjects who took the supplements than those who did not.<\/p>\n\n\n\n
Juvenile macular degeneration<\/strong> sufferers may also get a positive bump from boning up on vitamin A. Columbia University Medical Center researchers studied whether a synthetic form of vitamin A could also slow the disease process. Mice with the same genetic defect were fed a modified version of vitamin A, which was found to inhibit the formation of growths associated with vision loss<\/a> in the disease.<\/p>\n\n\n\n
<\/div>\n\n\n\nWhat happens if I don’t get enough <\/strong><\/strong>vitamin<\/strong> A<\/strong>?<\/strong><\/h2>\n\n\n\n
In the United States, where most individuals have ready access to nutritious food, vitamin A deficiency is uncommon. However, it is not unheard of in poorer developing countries. <\/p>\n\n\n\n
In fact, by some estimates, up to half a million children around the world lose eyesight due to malnutrition, namely vitamin A deficiency. Aside from an inadequate diet, a vitamin A deficiency could also result from digestive or liver disorders that cause malabsorption of nutrients.<\/p>\n\n\n\n
Inadequate vitamin A leads to a drying out of the cornea, which leads to corneal ulcers, clouding of the eye, retinal damage (such as diabetic retinopathy<\/a>), and, ultimately, to blindness. Vitamin A deficiency is easily treatable, so look for common symptoms and consider other possible symptoms if you:<\/p>\n\n\n\n
a.) live in a “food desert” where nutritious food is available<\/p>\n\n\n\n
b.) have a pre-existing condition that puts you at risk of deficiency, such as liver or thyroid disorders<\/p>\n\n\n\n
c.) you eat a generally unhealthy diet that doesn’t include many vegetables, plant-based foods, or vitamin A-rich meats like beef or chicken liver.<\/p>\n\n\n\n
<\/div>\n\n\n\nCommon symptoms of vitamin A deficiency<\/strong>:<\/h2>\n\n\n\n
- Dry skin and rashes.<\/strong> Vitamin A is vital in maintaining healthy vision and skin. When we don’t get enough of it, skin dryness and irritation can develop.
<\/li>- Dry eyes. <\/strong>Lack of vitamin A is especially hard on the eyes, which rely on the vitamin to build and maintain healthy corneas and other eye structures. One of the first tip-offs to vitamin A deficiency is an inability to produce tears or adequate tears. This can spin off into blurry vision, eye irritation, and the presence of bothersome “gunk” in the eyes.
<\/li>- Night blindness or poor night adaptability.<\/strong> Another of the most common early symptoms of vitamin A deficiency is night blindness<\/a>. This and dry eye are rampant in developing nations where there is inadequate access to good nutrition.<\/li><\/ul>\n\n\n\n
<\/div>\n\n\n\nPossible symptoms of deficiency:<\/h3>\n\n\n\n
- Frequent infections.\u00a0<\/strong>Because vitamin A is essential for a fully functional immune system, throat and upper respiratory infections may indicate a deficiency.
<\/li>- Poor wound healing.<\/strong>\u00a0Low vitamin A may contribute to an inability to adequately heal from wounds, particularly to the skin, which relies on the vitamin for a robust immune response.
<\/li>- Acne.\u00a0<\/strong>Studies have shown a link between vitamin A levels and acne lesions in adults. Both oral treatment (such as Accutane) and topical vitamin A significantly reduce the frequency and severity of acne lesions.
<\/li>- Inability to conceive.<\/strong>\u00a0Though harder to pinpoint, a lack of fertility can also result from insufficient vitamin A (though vitamin D or B12 anemia<\/a> and thyroid issues<\/a> may also play significant roles).<\/li><\/ul>\n\n\n\n
<\/div>\n\n\n\nHow much <\/strong><\/strong>vitamin<\/strong> A<\/strong> do I need?<\/strong><\/h2>\n\n\n\n
Most people can easily get all the vitamin A their body requires – or any vitamin or mineral for that matter – from a healthy diet that incorporates a variety of plant- and animal-based foods. And to be honest, most nutrition and medical experts would prefer that their patients meet nutritional needs this way – naturally.<\/p>\n\n\n\n
Further down in this article, we will offer ideas about the best natural sources of vitamin A. First, though, let’s go over how much vitamin A your body needs<\/a> to function at its best. The National Institutes of Health’s Office of Dietary Supplements provides a wealth of daily nutritional recommendations for every demographic. Use these recommendations as a starting point for fine-tuning your diet for overall eye health.<\/p>\n\n\n\n
<\/div>\n\n\n\n<\/figure>\n<\/div>\n\n\nNOTE:<\/strong><\/em> Vitamin A appears to have the greatest impact on eye health and overall well-being when combined with other vitamins and antioxidants<\/a>. Specifically, the research studies mentioned above looked at the effect of vitamin A and other supplements on the reduced risk of macular degeneration. A well-balanced diet will ensure adequate amounts of these vitamins, nutrients, and antioxidants.<\/p>\n\n\n\n
<\/div>\n\n\n\nHow to get more <\/strong><\/strong>vitamin<\/strong> A<\/strong> in your diet<\/strong><\/h2>\n\n\n\n
The USDA National Nutrient Database for Standard Reference<\/a> provides a wealth of nutritional data for hundreds of common foods in raw and cooked forms.<\/p>\n\n\n
\n<\/figure>\n<\/div>\n\n\nLike spinach, other leafy green vegetables are excellent sources of vitamin A. These greens offer the best nutritional punch when cooked with a small amount of oil or butter to carry the fat-soluble vitamin more effectively to the body:<\/p>\n\n\n\n
- bok choy<\/a>
<\/li>- collard greens
<\/li>- mustard greens
<\/li>- kale
<\/li>- Swiss chard<\/li><\/ul>\n\n\n\n
Other sources of vitamin A can be consumed raw:<\/p>\n\n\n\n
- bell peppers
<\/li> - lettuce
<\/li> - citrus fruits (oranges, lemons, limes, grapefruits, pomelos)
<\/li> - broccoli
<\/li> - cantaloupe
<\/li> - bilberry<\/li><\/ul>\n\n\n\n
While it is easy to get an adequate amount of eye-healthy vitamin A, you can use nutritional supplements to close nutrition gaps. Consider fish oil<\/a> or zinc supplements or a multivitamin with vitamin A, vitamin C, vitamin E, vitamin D, lutein, DHA<\/a>.<\/p>\n\n\n\n
- collard greens
- Poor wound healing.<\/strong>\u00a0Low vitamin A may contribute to an inability to adequately heal from wounds, particularly to the skin, which relies on the vitamin for a robust immune response.
- Dry eyes. <\/strong>Lack of vitamin A is especially hard on the eyes, which rely on the vitamin to build and maintain healthy corneas and other eye structures. One of the first tip-offs to vitamin A deficiency is an inability to produce tears or adequate tears. This can spin off into blurry vision, eye irritation, and the presence of bothersome “gunk” in the eyes.
- Carotenoids<\/strong>, also known as provitamin A. This is an indirect way of getting vitamin A into your body by ingesting nutrients your body then synthesized into vitamin A. Beta-carotene is the best-known and most effective carotenoid source.<\/li><\/ol>\n\n\n\n