Functions and Benefits of Vitamin A (Retinol) for the Body. Food sources of vitamin A, as well as a result of vitamin A deficiency (deficiency).
Vitamin A or also known as Retinol is a vitamin that is needed body. During this time, most of us only know vitamin A as vitamin which functions to maintain eye health. But in fact, the function of this vitamin are numerous.
Retinol is the animal form of vitamin A that is stored in the liver after absorption and use by the body when needed. By ingesting certain fruits, vegetables, grains and supplements, you can ensure your intake of vitamin A are met. The average person should consume at least 900 micrograms of vitamin A per day, and no more than 3,000 micrograms.
Functions and Benefits of Vitamin A
Here is the function of vitamin A for humans in addition to eye health:
1. Optimizing fetal development
Vitamin A is important for pregnant women. Because of its water-soluble and fat so necessary for the health of the baby. Such as helping the development of eye cells, organs eye, for bone growth, for healthy skin, and help the development of the heart.
2. Inhibits breast cancer cells
Based on recent research scientists from the US, revealed that vitamin A can inhibit the growth of cancer that often affects women, namely breast cancer. Though not directly, but its derivatives such as retinoic acid or retinol is what will inhibit the growth of cancerous tissue itself.
3. Boost immunity (immunity)
Vitamin A containing retinyl palmitate and retinyl acetate can prevent infection from a wide variety of small organisms that can harm the body. As bacteria that try to enter the body through breathing and food.
4. Inhibits the aging process
Vitamin A itself can produce antioxidants which can counteract free radicals. Free radicals are not clean air inhaled by our respiratory organs. Because the higher the antioxidant reaction itself, the more pollution that enters the body. But with vitamin A, then free radical damage can be prevented to slow the aging process of the skin.
Various Sources of Vitamin A
1. Cereals
Derived from yellow corn and wheat
2. Tubers
Tubers that contain a lot of vitamin A is yellow yam , sweet potato steamed yellow , red sweet potato , yam red .
3. Grains
From grains or legumes are peas and beans
4.Vegetables
Vegetables that contain a lot of vitamin A include daffodils, spinach, spinach fried chips, red spinach, guava leaves, leaf cashew, long bean leaves , and leaves other forage, Gandaria, beans, kale, cabbage china , pumpkin, soy pack, shy daughter, young Ranti, seaweed, mustard, clover, eggplant and carrots Hintalo.
5. Fruits
Examples are apples, country, persimmon, mango, papaya, banana, Sowa and breadfruit.
6. Animal
Sources of vitamin A Animal derived from chicken, duck, lamb kidney, beef liver, chicken liver, liver sausage, various types of fish (skipjack, cork, clams, lehoma, malugis, crab, sardines, groupers,and cob ), fish eggs and salted eggs.
7. Processed
In addition to vitamin A naturally there are also derived from processed products such as cream, butter, fish oil, palm oil, fish meal and milk powder.
Foods that contain vitamin A High
liver (beef, pork, chicken, turkey, fish) (6500 mg 722%)
carrots (835 mcg 93%)
broccoli leaves (800 mg 89%)
sweet potatoes (709 mg 79%)
butter (684 mg 76%)
kale (681 mcg 76%)
spinach (469 mcg 52%)
pumpkin (400 mg 41%)
collard greens (333 mg 37%)
Cheddar cheese (265 mg 29%)
honeydew melon (169 mg 19%)
eggs (140 mg 16%)
apricots (96 mg 11%)
papaya (55 mg 6%)
mango (38 mg 4%)
beans (38 mg 4%)
broccoli (31 mg 3%)
milk (28 mg 3%)
Vitamin A deficiency (Deficiency)
Signs of Vitamin A Deficiency
Ever hear of low birth weight? Definitely never right. Well, low birth weight that occur can raise their lack of vitamin A. Because babies with low weight, which weigh less than 2.5 kg baby more easily threatened by lack of vitamin A. In the development of the baby's age if not addressed promptly obtain vitamin intake A disease such as night blindness, corneal xerosis be suffered.
Other diseases such as autoimmune lung diseases and ARI (Acute Respiratory Infection). This lung disease due to lack of various vitamins including vitamin A. Normally autonium disease of the lungs in adults who have had a habit of smoking. But can also attack the baby if the lack of intake of vitamin A. Because vitamin deficiencies according to the table, that vitamin A which gives a bigger impact on the T cells in the body. T cells is what affects the body's immunity.
Vitamin A deficiency diseases;
- Hemeralopia arising due to the decreasing ability of bacillus cell at dusk
- Spot bitot (damage to the retina)
- Seroftalmia (cornea of the eye dries due to disruption of the tear glands)
- Keratomalasi (cornea is damaged completely due to reduced oil production meibomian)
- Frinoderma (skin of the feet and hands because of the formation of scaly skin epithelium interrupted)
- Bleeding in the lining of the intestines, kidneys, and lungs due to the destruction of epithelial organs
- The growth process stalled
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