Vitamin A

Vitamin A - is essential for growth and required for clear
skin, healthy eyes, and good for your bones.

Vitamin A is a fat soluble antioxidant found in many
foods. It can also be made in the body from substances
like beta-carotene, which is water-soluble.

Vitamin A is good for you both inside and out.
It is part of a group of compounds called
retinoids.
Applied topically ( externally) it is fantastic for
preventing acne and aging skin and fabulous results are
often obtained by applying Vitamin A containing
products ( eg retinol or Retin-A) to the skin as one of its
effects is to noticeably increase the skins cell turn over
and can be used as a exfoliant in much the same way
as acids can be such as lactic acid, glycolic acid.

What does it do?

Vitamin A keeps eyes healthy and improves night vision.

Encourages healthy skin

It makes the lining of body surfaces (ie. the mucous
membranes) smooth and healthy, helping to prevent
infection.

Strengthens the immune system and promotes the
healing of wounds.

Carotenoids (like beta-carotene), as well as being a
source of Vitamin A, are anti-oxidants, so may help
prevent cancer.

Another reason Vitamin A is attributed to the prevention
of cancer is because it assists cells replicate normally,
and cells which reproduce improperly are more likely to
have mutated.

Where is it found?

Vitamin A is in cheese, liver, eggs,fish liver oil,butter
and margarine.

Carotenoids are in all orange, green and red
vegetables, and are especially high in carrots.

Other great natural food sources of vitamin A include:
broccoli, cantaloupe, kale, spinach, watercress and red
bell peppers.

What happens if we don't get enough?

This is very rare in Western countries, however it is a
major problem in developing countries. Deficiency can
affect growth and worsen infections. Mild deficiency can
also cause poor night vision, and full blindness if
severe.

Symptoms of a vitamin A deficiency includes rough dry
skin, dry hair and a dry scalp as well as eye disorders.

What happens if we get too much?

Too much vitamin A is poisonous and can cause birth
defects. However, it seems that Carotenoids are not
harmful, although your skin will go yellow if you eat a lot
of carrots.

Both types of vitamin A are stored well in the body.

The recommended intake is:RDI: 5,000 IU

However, the 5,000 IU recommendation will be
insufficient if you are seeking an antioxidant effect,
however taking vitamin A supplements are not
recommended as they could easily and unknowingly
lead to an over dose.

The reason we recommend obtaining your vitamin A
from carotenoid sources is to avoid taking an excessive
amount of this fat soluble vitamin and consequently
overdosing.

When you take vitamin A in the form of carotenoids,
which is found naturally in carrots, hence the saying
"carrots help you see in the dark" your body converts
the carotenes into vitamin A on an as-needed basis.

Beta Carotene is typically found in orange colored fruits
and vegetables such as carrots, apricots, pumpkin,
orange bell peppers.

In addition, your body absorbs vitamin A best, in the
presence of a sufficient amount of zinc, vitamin E,
protein and some dietary fat