Spotlight on Vitamin A | Brisbane Personal Trainer - Unique Bodies ...

Vitamin A is a fat soluble vitamin that is essential in supporting a healthy functioning body.

It helps with vision, keeps skin and mucous membranes healthy and it aids in the proper development of embryo and fetus. However, just as it is important to have enough Vitamin A for a healthy body it is just as vital to ensure that you are not getting too much- maintaining the right levels is key to getting the best of Vitamin A.

Food sources of beta-cartone:

• Bright yellow and orange fruits such as Oranges, Apricots and Pink Grapefruit, Mango and Tomatoes
• Vegetables such as Carrots, Pumpkin, Sweet Potatoes, Squash, Brocolli, Spinach, Kale and most dark green leafy vegetables.

Benefits of Vitamin A
Vision:?Vitamin A is essential for vision. The retina stores Vitamin A compounds required especially for our eyes ability to adapt to low light conditions. A deficiency in Vitamin A causes visual impairment and blindness.

Immunity:?Studies show that in the majority of infectious diseases, people who had a Vitamin A deficiency experienced a higher rate of recurrence and the severity of their symptoms was worse than those who had sufficient levels of Vitamin A. Adequate levels of Vitamin A help prevent morbidity and mortality from infectious disease, especially in children.

Healthy?skin:Vitamin A encourages proper repair and maintenance of the skin, and deficiencies can result in a dry, flaky complexion. Topical vitamin A treatments are often used to treat acne and other skin ailments.

Side Effects
Excess amounts of Vitamin A in the form of supplements can cause toxicity. Symptoms of Vitamin A toxicity include blurred vision and nausea, growth retardation, hair loss, enlarged spleen and liver and even death. However, very high intake of Vitamin A in the form of beta-carotene found in fruits and vegetables will generally have no adverse consequences except that it can turn the skin yellow or orange and it may be harmful to smokers. Vitamin A toxicity tends to occur when adults take several thousand IUs of vitamin A in a supplement form on a daily basis, usually more than 25,000IU a day. Children are more sensitive and become ill even after taking a slightly higher level of Vitamin A supplements than what is recommended.

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Taking too much Vitamin A (in the form of supplements) can cause serious birth defects so women who are pregnant or trying to become pregnant shouldn?t take Vitamin A as a supplement.

People who have liver disease or diabetes should not take Vitamin A supplements without their doctor?s supervision.

Recommended daily intake of Vitamin A
*Australian Government National Health & Medical Research Council

Age/Gender	EAR Estimated average requirement daily (as retinol equivalent in micrograms)	RDI as daily dietary intake (as retinol equivalent in micrograms)
1-3 yrs	210 mcg	300 mcg
4-8 yr	275 mcg	400 mcg
Boys
9-13 yr	445 mcg	600 mcg
14-18 yr	630 mcg	900 mcg
Girls
9-13 yr	420 mcg	600 mcg
14-18 yr	485 mcg	700 mcg
Men
19-70+ yr	625 mcg	900 mcg
Women
19-70+ yr	500 mcg	700 mcg

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