What Does Vitamin A Do?

Vitamin A is one of the most important nutrients for human health, playing a wide range of roles in the body that go beyond the often-cited link with eyesight. It is a fat-soluble vitamin, which means the body stores it in the liver and fat tissue for later use. From supporting healthy vision to maintaining the immune system and ensuring normal growth and development, vitamin A is vital at every stage of life. While most people can get enough from a balanced diet, understanding exactly what it does helps highlight why it is such an essential part of daily nutrition.

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Vitamin A and Eye Health

Vitamin A is best known for its contribution to vision, particularly in low light. It is required to form a protein called rhodopsin, which allows the eyes to detect light and adjust to darkness. A lack of vitamin A can lead to night blindness, making it difficult to see in dim conditions, and in severe cases can contribute to more serious eye problems. Beyond vision, it also helps keep the surface of the eye, known as the cornea, moist and protected, reducing the risk of dryness and damage.

Immune Function and Protection Against Illness

Another major role of vitamin A is in supporting the immune system. It helps regulate the production and activity of white blood cells, which are the body’s defence against infections. Without sufficient vitamin A, the immune response can be weakened, leaving the body more vulnerable to colds, flu, and other illnesses. The vitamin also supports the integrity of the body’s barriers, such as the skin, lungs, and gut lining, which act as the first line of defence against bacteria and viruses.

Skin and Tissue Maintenance

Vitamin A contributes to the maintenance of healthy skin and mucous membranes. It plays a role in cell turnover and repair, which helps the skin stay resilient and able to recover from damage. Conditions such as dry skin and delayed wound healing are sometimes linked to low vitamin A intake. The vitamin also supports tissues in the respiratory and digestive tracts, helping them function properly and providing protection against infection.

Growth and Development

In children, vitamin A is essential for normal growth and development. It supports bone formation and contributes to the healthy development of organs and tissues. During pregnancy, vitamin A is important for the growth of the unborn baby, though too much can be harmful, which is why specific guidance is given to expectant mothers about safe intake.

Food Sources of Vitamin A

There are two main types of vitamin A found in the diet. Preformed vitamin A, known as retinol, is found in animal sources such as liver, oily fish, dairy products, and eggs. The second type is provitamin A carotenoids, such as beta carotene, which are found in plant-based foods including carrots, sweet potatoes, spinach, and other leafy greens. The body can convert beta carotene into vitamin A as needed, making these foods particularly valuable for people who eat little or no animal products.

Deficiency and Excess

Vitamin A deficiency is rare in the UK, but it can still occur in people with very restricted diets or health conditions that affect fat absorption. Symptoms include night blindness, dry eyes, frequent infections, and skin problems. On the other hand, because vitamin A is fat soluble and stored in the body, too much can be harmful. Excessive intake, particularly from supplements or liver, can lead to toxicity, which may cause nausea, headaches, liver problems, and bone issues. Pregnant women are especially advised to avoid high intakes as it can harm the baby’s development. Following recommended dietary guidelines helps ensure safe and effective intake.

Why Balance Matters

Vitamin A is an excellent example of why balance is key in nutrition. It is essential for health, yet both too little and too much can cause problems. A varied diet that includes fruits, vegetables, and some animal sources usually provides enough for most people. For those who struggle to meet requirements through food alone, multivitamins can provide reassurance that intake remains steady without the risk of going too high.

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