So far, most people only know the benefits of vitamin A for eye health. But actually in addition to helping the sense of sight, vitamin A also has a series of other benefits that are no less important for the body.
Vitamin A consists of two types, namely retinoids derived from animal products and beta carotene derived from plants. Besides being beneficial for the eyes, it turns out this substance can also maintain immunity as well as body growth.
Various Benefits of Vitamin A
Vitamin A has a variety of benefits needed by the human body, including:
- Prevent and treat symptoms of vitamin A deficiency.
- The possibility of slowing down the course of eye disease that affects the retina.
- If consumed in sufficient quantities, vitamin A will help to optimize vision when light is moderate
- Supports the body's immune system to work more optimally in dispelling infections.
- Keep skin healthy.
- One type or derivative of vitamin A, retinoids is known as an ingredient of drugs prescribed by doctors to treat acne and other skin disorders, such as the drug can be used by applying it to certain areas of the body or orally or by drinking.
- Vitamin A can also be given orally for measles and dry eyes for those who lack vitamin A.
- Reducing the risk of measles complications.
- It is possible to take vitamin A can reduce the symptoms of malaria in children under 3 years, especially for children who live in areas affected by the disease.
- Vitamin A, which is taken with other medicines that have been prescribed by doctors, might reduce the risk of death from diarrhea in children with HIV.
- Research shows that taking vitamin A can treat precancerous lesions that occur in the mouth.
- Even premenopausal women at risk of breast cancer can reduce the risk by taking vitamin A.
- Helping to reduce the risk of night blindness and death in pregnant women with poor nutrition.
Source of Vitamin A
Most of this vitamin A can be obtained from daily food intake. If not used entirely, the remaining absorbed vitamin A can be stored by the body for later use.
The content of vitamin A can be found in the liver, fish, yogurt, milk, cheese, eggs, low-fat butter, low-fat milk and fortified cereals or supplemented with vitamin A.
Noteworthy, although the liver is one food source that is rich in the benefits of vitamin A, its consumption must be limited, ie not more than once per week. This needs to be done to prevent the body from excess intake of vitamin A.
Carrot or carrot juice is also a popular source of vitamin A in the community. However, in fact there are many other sources of vitamin A vegetables such as spinach, sweet potatoes and red peppers. In addition, fruits especially those that are yellow, such as mangoes, papayas, and ciplukan are also good sources of vitamin A.
Fill it as needed
Adequate intake of vitamin A can be obtained from a variety of foods and beverages consumed daily. For adults, consuming vegetables and fruits as much as 5 servings per day, can meet up to 65% of the total needs of vitamin A.
Adult men need about 900 micrograms per day, while adult women need around 700 micrograms per day. Needs will increase when a woman is pregnant and breastfeeding. For pregnant women over the age of 19 years, the recommended vitamin A per day is 770 micrograms and for nursing mothers around 1,300 micrograms.
For children, vitamin A needs are adjusted according to age. Children 1-3 years, the recommended consumption is around 300 micrograms per day, 4-8 years around 400 micrograms per day and 9-13 years around 600 micrograms per day.
High Doses of Vitamin A Capsules
The Indonesian government has a vitamin A supplementary program in the form of capsules. This vitamin is given at Puskesmas and Posyandu every February and August. This high dose of Vitamin A is given to:
- Infants aged 6-11 months, with a dose of 100,000 SI (blue capsules), are given once, namely in February.
- Infants aged 12-59 months, with a dose of 200,000 SI (red capsules), are given twice a year, namely in February and August.
- Postpartum mothers aged 0-42 weeks, with a dose of 200,000 SI (red capsules). The giving schedule is twice, namely in February and August.
Side Effects
Vitamin A is safe if taken as needed. A higher dose of vitamin A intake is given if someone is deficient or deficient. However, it must always be based on a doctor's recommendation.
Some risks if you consume excessive vitamin A include:
- Causes poisoning with symptoms of dizziness, vomiting, dry skin, and joint pain.
- Influencing the performance of other drugs, such as blood-thinning drugs, acne medications, birth control pills, and cancer treatments.
- Excessive consumption of vitamin A is associated with liver disorders, decreased bone density and abnormalities in infants.
In addition, for those of you who have liver or kidney disease, you should avoid taking vitamin A supplements if not recommended by your doctor.
Do not carelessly take additional supplements, including vitamin A. The need for the benefits of vitamin A can generally be fulfilled through a balanced diet. Always consult with your doctor beforehand about whether or not to take supplemental vitamin A.
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