Vitamin A

Description and Class
Vitamin A is a fat-soluble vitamin that is naturally present in many foods. It exists in two primary forms:
- Preformed vitamin A: This is an active form of vitamin A, also known as retinol. This is found in animal products such as meat, fish, eggs, and dairy products.
- Provitamin A carotenoids: Carotenoids are naturally occurring pigments responsible for the yellow, red, and orange colours in plants, especially fruits and vegetables. The body converts these precursors into vitamin A. The most common provitamin A carotenoid is alpha-carotene and beta-carotene.
Functions
- Vision development
- Boosts immune function
- Development of healthy skin, teeth, skeletal and soft tissue, and mucous membrane
- Supporting proper growth and development
Body requirements

The recommended daily allowances (RDAs) of vitamin A vary by age and gender. Males 14 years old and older should take 900 micrograms (mcg). Women 14 years and older should take 700 micrograms (mcg).
Absorption into the body
Factors that aid the absorption of vitamins include:
- Dietary absorption: Foods rich in vitamin A will be absorbed better when consumed with foods containing healthy fats.
- Gut health: Having a healthy gut microbiome
- Zinc: Including adequate amounts of zinc in your diet helps your body to process and absorb vitamin A better.
Natural sources of Vitamin A

Palm oil, carrots, beef liver, eggs, sweet potatoes, leafy vegetables like spinach and pumpkin leaves (ugu) are natural sources of vitamin A.
Symptoms of Vitamin A deficiency
- Xerophthalma or dry eye syndrome - severe dryness of the cornea and conjunctiva. As a result, the eye is unable to produce tears. If not treated, it can cause keratomalacia.
- Keratomalacia - an eye condition where the conjunctiva gets cloudy, and the cornea softens. If not treated, it can lead to blindness
- Night blindness or nyctalopia
- Hyperkeratosis - dry, scaly skin
- Low immunity, which leads to infections
Dangers of overconsumption
- Acute and chronic toxicity characterized by nausea, dizziness, hair loss, and itchy skin
- High doses of vitamin A, especially isotretinoin, can cause congenital disabilities during pregnancy
- Organ damage, especially to your heart and liver
- Skeletal abnormalities such as bone and joint pain, osteoporosis, and poor bone formation
- Anaemia

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