Vitamin A

Vitamin A is linked to health as it relates to breastfeeding, dental health, mucus membranes, reproduction, skeletal and soft tissue, and skin.

You can enjoy beta-carotene enriched foods such as these: apricots, broccoli, cantaloupe, carrots, dark green fruits and vegetables, grapefruit, pumpkin, sweet potatoes, and winter squash. It’s important to remember that the darker the color in fruits and vegetables, the higher content of beta-carotene. These foods are fat-free and cholesterol-free.

The functionality of vitamin A

Vitamin A is known for its vision support more than any other health benefit. But it’s important to note that vitamin A supports the immune system, reproduction, bone health, dental health, growth, and maintenance of tissues.

Vitamin A generally occurs as retinyl palmitate, a fat compound, when found in food. Retinyl palmitate is converted to retinal, retinol, and retinoic acid, metabolically active forms of vitamin A.

Vision and vitamin A for women

Vitamin A not only improves eyesight, it also preserves it. Vitamin A also protects against eye diseases, including blindness. Vitamin A has two sources: retinol and beta-carotene.

Vitamin A is also known as retinol, and it’s this retinol that produces pigments in the eye’s retina. Good vision is promoted and supported by the properties of vitamin A. Retinol is active vitamin A. You can find retinol in animal liver, fortified foods, and whole milk.

Beta-carotene, which is known as provitamin A, is an antioxidant that protects against damage caused by free radicals. It’s free radicals that are caused to increase risk for chronic diseases that contribute to the acceleration of aging. Protection from these free radicals includes eye protection.

Vitamin A stores the four types of photopigments found in the human retina. It’s the pigment called rhodopsin that is found in the retina, and permits the cells to locate light. This is the basic role of the eye when it adapts to low-lights and night vision. The other three pigments, known as iodopsins collectively, are also found in the cells of the retina. Their basic responsibility is day vision.

An interesting fact about vitamin A

The content of vitamin A in canned, fresh, or frozen fruits or vegetables is the same. While the vitamin A content remains the same, canned vegetables are higher in sodium and canned fruits are higher in sugar. That being said, it appears fresh is healthier, especially for diabetics or those restricted a low-sodium diet.

A deficiency of vitamin A

When a person lacks her vitamin A requirement, she is susceptible to poor vision, poor skin health, a weakened immune system, and infectious diseases.

Night blindness is among one of the first signs of vitamin A deficiency.

How much vitamin A does a woman need on a daily basis?

A woman’s recommended daily allowance of vitamin A for women 14 years of age and older is 400 micrograms. Lactating women should increase their dosage. She should ask her doctor what amount is right for her.

What else can women do to get their vitamin A requirement?

Women can find vitamin A sources from food and from supplements.

Find a great daily vitamin here.

Sources:
http://www.nlm.nih.gov/medlineplus/ency/article/002400.htm