A is for Eyesight

...or at least it is today… Yeah I had this cute idea to make the vitamin letters in storybook form, but I couldn’t find anything that starts with A that is a prominent benefit of vitamin A.  So today we’ll just pretend :).

But, as I was saying, vitamin A is super important for vision, especially when it comes to focusing from light to dark, and being able to absorb more light in dark places (aka night vision).  It can also help with glaucoma, macular degeneration, or other age-related vision problems.  It’s also great for cell growth and maintenance in the heart, lungs, kidneys, and other important organs.

Vitamin A is a fat-soluble vitamin, meaning it’s absorbed in the intestines with the help of lipids, or fats.  Fat-soluble vitamins absorb into the body more easily than water-soluble vitamins (which flush out in urine if your body gets more than it needs), so you should be careful not to overdo it if taking these.  Stay tuned – this Friday I’m going to talk more about fat!

Vitamin A is also good for the immune system – it strengthens mucous membranes, the linings of the eyes as well as the respiratory, urinary, and intestinal tracts, and it also helps strengthen white blood cells (which help fight off infections).  It’s a powerful antioxidant, and it’s helpful when it comes to tissue repair and strengthening cells, especially in bones and teeth.

So where can you get more Vitamin A?  Well, it comes from animal sources in the form of retinoids, a few examples being salmon, herring, and beef liver (gross… if you like that then yay for you, I have a peeve about eating organs though… :-P) and dairy.  It also comes from plant sources in the form of carotenoids, like beta-carotene, so you guessed it – carrots, sweet potatoes, and orange or yellow foods like mangoes, apricots, pumpkins, squash, and cantaloupes are all sources.  Broccoli, spinach, and other dark green veggies are good sources too.

How much should you be getting?  Fortunately vitamin A deficiency is rare – it’s pretty easy to get enough of it in the food you eat.  But, it’s all dependent on the individual – age, gender, and reproductive status (like pregnant or breastfeeding women).  This doesn’t seem like a vitamin to be too concerned about lacking, though.  But now you know why people say carrots are good for your eyes! 
Eat up!

Information sources:

http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

http://www.healthdiaries.com/eatthis/7-health-benefits-of-vitamin-a.html