What Is Vitamin-A – Deficiency Symptoms, Benefits and Food Sources

What is Vitamin A?

Vitamin A is a fat soluble vitamin that is required for a number of bodily functions. This vitamin is needed to maintain good vision and a healthy immune system, as well as being essential for growth and development.

Vitamin A describes a group of compounds that include retinol, retinoic acid, retinal, and a number of provitamin A carotenoids such as beta-carotene. All types of vitamin A contain a beta-ionone ring with an isoprenoid chain attached which is referred to as the retinyl group. Both structures are required for vitamin activity.

Vitamin A Deficiency Symptoms

Just like any other health conditions, vitamin A deficiency shows many symptoms including the following:

1).Poor vision at night or in dim light

If you’ re experiencing difficulty in distinguishing images in low illumination. This symptom may aggravate into night blindness and worse to its severe form.

2).Dry eyes

A person with severe deficiency in vitamin A may also experience dry eyes that can lead to xeropthalmia. This vision condition may result when the eye’s outer membrane loses its goblet cells, thus unable to produce tears.

The dead cells can build up on the conjunctiva and resembles like debris that may cause blindness or other infection.

3).Eye inflammation

Another symptom of vitamin A deficiency is eye inflammation. The inflammation can affect the surrounding tissues and the eyelids. It may also cause corneal inflammation.

4).Growth gap

If your child’s growth or development is not normal, you must seek immediate medical intervention before the condition gets worse.

5).Skin dryness

Vitamin A deficiency may also show up in your skin texture. You may notice that your skin may get dry or rough.

Benefits of Vitamin-A

There are many health benefits which vitamin A, and vitamin A supplementation offers you.

1).Immune Function

Many different functions within the immune system are dependent on an individual obtaining sufficient levels of vitamin A, meaning it helps to promote a healthy immune response. The genes which are involved in the immune response are regulated and controlled by vitamin A, meaning it is essential for fighting off viruses such as cold and flu.

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2).Eye Health

The old wives tale of ‘eating carrots to make you see in the dark’ does have some truth to it. Granted, eating carrots isn’t going to give you night vision, but the beta carotene which is found in them, among other plants, plays a role in preventing macular degeneration in the eyes which is a factor in blindness and vision loss.

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3).Improved Skin

Studies have shown that vitamin A can fight acne and improve your overall skin health. It helps by contributing t preventing the development lines and wrinkles through producing more collagen.

4).Cell Growth

Vitamin A is essential for effective healing as well as re-growth of skin.

It is required to support internal and external skin cells. The vitamin itself is required in order to form glycoproteins which help bind the tissues together.


Vitamin A also boasts antioxidant properties which allow it to neutralise free radicals within the body. These would normally cause damage to tissue and surrounding cells.

For example: vitamin A can lower the risk and severity of some food allergies since it prevents your body from overreacting.

6).Boosts Bone Health

This essential vitamin also strengthens the bones and teeth. Vitamin A helps in the formation of dentin, a layer of hard material just below the surface of the teeth, thereby enhancing its strength.

7).Reduces Risk Of Acne

Vitamin A helps to cut down excess sebum production, thereby reducing the risk of acne. It also reinforces the protective tissues of the skin, thereby enhancing the overall health and vitality of the skin surface. It is essential for the proper maintenance of the skin tissues and mucus membranes. It flushes out the toxins from your body and cleanses the system by virtue of its antioxidant properties.

8).Slows Aging Process

Vitamin A is famous for its wrinkle-eliminating properties, which can reduce age spots and fine lines. It can slow down the aging process by enhancing the overall health of the skin.

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 9).Repairs Tissues

Vitamin A plays an important role in replacing old and worn out tissues with new ones, as well as in keeping your bones and teeth strong.

10).Promotes Muscle Growth

By keeping the bones healthy and by retaining their shape, Vitamin A plays an essential role in ensuring proper muscle growth in children and growing teens, thereby preventing the chances of developing muscular dystrophy.

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Vitamin A Dosage?

The recommended dosage for vitamin A varies depending on age, gender and other factors.

General recommended levels of intake per day for men are 900mcg and for women, 700mcg. This is based on retinol.

Vitamin A Rich Food


Carrots are the first food that people think of when it comes to Vitamin A and eyesight, and they’re right. Just one carrot has over 200% of your daily value of Vitamin A, plus they’ve got other vital nutrients like Vitamins B, K, and C, as well as fiber and magnesium.


Know what are delicious? Sweet green peas. You know what’s high in Vitamin A? Sweet green peas. Just a half cup gives you 134% of your daily value, plus Vitamins B, K, and C.


NO ONE should need more reasons to eat peaches. Peaches are the greatest thing. A peach on a hot summer day is pretty much the only reason to be alive.

If you need another, they’ve got 10% of your Vitamin A. But c’mon. You don’t need another reason.

4#.Dried Apricots

These delicious fruits make an awesome on the go snack, plus they’re packed with nutrients and antioxidants. Eat a cup and get 94% of your daily Vitamin A.


Papaya has got a ton of vital nutrients and minerals, as well as antioxidants and enzymes. From one papaya you get 29% of your daily value of Vitamin A.

#.Whole Milk

Whole milk is the preferred type of milk for a lot of people strictly on taste alone. It’s also got a ton of nutrients in it, like Vitamins D and A, plus protein, magnesium, and calcium.

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What can’t mangoes do? You can eat them for breakfast, desert, as a meal – they do it all! They’ve also got a huge amount of the nutrients your body craves – just 1 cup will give you 35% of your Vitamin A for the day.

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#.Sweet Potatoes

OK , I’m going to come right out and say it: sweet potatoes are DELICIOUS . They’ve also got an amazing 438% of your daily value of Vitamin A. No brainer.

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Spinach is just straight upGREAT for you, without question. It’s got Vitamin C, K, iron, manganese, calcium, oh yeah, and 50% of your daily value of Vitamin A.

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#.Butternut Squash

Butternut squash looks yellow-orange, which is a sure sign that it’s got beta-carotene – the nutrient your body converts into Vitamin A. Just one cup of the delicious squash has over 400% of your daily value of Vitamin A, plus Vitamin C, fiber, and potassium.

#.Beef Liver

Liver is GREAT for you – even if you don’t feel like eating it. It’s got Vitamin C and Vitamin A – a massive amount in fact. Just 100 grams gives you 300% of your Vitamin A for the day.

#.Turkey Liver

Ever cook turkey for Thanksgiving and wonder what’s up with the bag of gibblets? Well, if you’re looking to make your stuffing or your gravy tastier – you can add turkey liver to it to make it incredible tasting. Oh, and also to give it a whopping 1500% of your daily value of Vitamin A – that’s insane!

#.Cod Liver Oil

Fish oil supplements are becoming more and more popular, and with good reason – they’re a great source of nutrients for your body. They’ve got Vitamin D, Vitamin A, and omega 3 fatty acids in spades.


This tasty breakfast option is also a great source for Vitamins D and A, as well as a great way to start your day. You get 29% of your daily value of Vitamin A from a one cup serving.

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#.Dried Basil

Dried basil is a great addition to pretty much any food to bring out flavors and make it more yummy, and 100g of dried basil will give you 15% of your Vitamin A. Spread it out and enjoy!

To get more information related to health problems, go to our main Health page.If you have any question or comment, please leave them below, I will respond you as soon as possible. Also, you can share your experiences with us. Like us on Facebook also for daily updates. And don’t forget to like and share.

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