Vitamin A - Everyone needs vitamin A daily in sufficient quantities. Reporting from Live Science, the daily requirement of vitamin A in healthy adult men is 900 micrograms. As for women, the need is smaller, which is 700 micrograms.
Vitamin A is a type of fat-soluble vitamin. These nutrients, like many other types of vitamins, serve as antioxidants. Antioxidants can protect body cells from the harmful effects of free radicals.
Free radicals contribute to the development of heart disease, cancer, and other chronic diseases. Here are some potential benefits of vitamin A for the body:
Supports bone health
The benefits of vitamin A for the body, one of which is to support bone health. Besides calcium and vitamin D, the body also needs vitamin A to support bone growth. Research shows that people deficient in vitamin A are more at risk of fractures.
Maintain the immune system
Another function of vitamin A is to maintain the immune system. In addition, vitamin A plays a vital role in helping produce white blood cells.
White blood cells are responsible for protecting the body from infection by fighting off attacks by bacteria, viruses, or other harmful pathogens.
Read: Functions of Magnesium for the Body, Important for Bones to the Heart
Lowering the risk of cancer
Vitamin A is also beneficial for the body to prevent cancer. Cancer can occur when the body's cells grow abnormally and uncontrollably.
Vitamin A helps in the growth of healthy cells. In addition, observational studies have shown that consuming plant-based foods rich in vitamin A can reduce the risk of several types of cancer.
These include Hodgkin's lymphoma and cervical, lung, and bladder cancer.
Maintaining eye health
Launching Healthline, the vital role of vitamin A is to maintain eye health. This vitamin is needed to convert the light that enters the eye into electrical signals sent to the brain.
Vitamin A deficiency can cause night blindness or difficulty seeing at night. In addition, vitamin A can also prevent vision problems with age.
Reduces the risk of acne
Another function of vitamin A is to help reduce the risk of acne. Acne is a skin problem associated with chronic inflammation. Acne can appear because the sebaceous glands are clogged with dead skin cells and oil.
Read: Zinc Function Is Essential for Body Endurance and Brain Health
Maintain reproductive health
The function of vitamin A is no less important to maintain reproductive health. According to research, vitamin A deficiency inhibits sperm development, lowers egg quality, and interferes with fertilization.
The thing to note, pregnant women should not consume excessive intake of vitamin A because it can be harmful to the fetus.
To stay healthy and the body's performance remains optimal, everyone is advised to meet their needs for vitamin A daily. One of them is to consume foods high in vitamin A.
Foods containing vitamin A types of retinol include milk, eggs, meat, cheese, liver, and fish oil. There is also a type of beta-carotene found in plant products such as brightly colored vegetables and fruits.
Cantaloupe, apricots, carrots, pumpkin, sweet potatoes, broccoli, and green vegetables are high in this type of vitamin A. Avoid indiscriminately taking vitamin A supplements without a doctor's supervision.
See Also: Types of B vitamins and their benefits for the body