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Vitamin A is an essential nutrient that plays a vital role in many bodily functions, including vision, growth, and reproduction. It is also important for maintaining a healthy immune system and for protecting the skin from damage.
There are two main forms of vitamin A: retinol and carotenoids. Retinol is the active form of vitamin A and is found in animal products such as liver, fish, eggs, and dairy products. Carotenoids are plant pigments that can be converted into retinol by the body. Good sources of carotenoids include carrots, sweet potatoes, spinach, and kale.
The recommended daily intake of vitamin A for adults is 900 micrograms for men and 700 micrograms for women. Pregnant and breastfeeding women need more vitamin A, 1300 micrograms and 1200 micrograms respectively.
A deficiency in vitamin A can lead to a number of health problems, including night blindness, impaired growth, and increased risk of infection. A severe deficiency can lead to xerophthalmia, a condition that can cause blindness.
Too much vitamin A can also be harmful. High levels of vitamin A can cause liver damage, hair loss, and birth defects. The upper limit for vitamin A intake for adults is 3000 micrograms.
If you are concerned about your vitamin A intake, talk to your doctor. They can help you determine if you are getting enough vitamin A and can recommend a safe way to increase your intake if needed.
