All about Retinol aka Vitamin A
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What Is Vitamin A? What Is Retinol?

Retinol or Vitamin A is a type of Vitamin that promotes the development and activity of white blood cells, aids in bone remodeling, supports the maintenance of healthy endothelium cells, which line the internal surfaces of the body, and controls cell growth and division, including that required for reproduction.

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healthy eyes

How Much Vitamin Do I Need? What Are The Recommended Amounts?

Today’s Nutrition Facts label lists this vitamin in international units (IU). The Institute of Medicine does, however, specify the Recommended Dietary Allowances (RDA) for this vitamin in terms of micrograms (mcg) of retinol activity equivalents (RAE) to account for the various rates of absorption of preformed this vitamin and pro-vitamin carotenoids. As of July 2018, major businesses will no longer identify this vitamin as IU but rather as “mcg RAE” in accordance with the Food and Drug Administration’s (FDA) new food and dietary supplement labeling standards.

  •  RDA: For individuals aged 19 and older, the recommended daily allowance is 700 mcg RAE for women and 900 mcg RAE for males (equal to 3,000 IU) (equivalent to 2,333 IU).
  • UL:  The daily intake amount that is least likely to have a negative impact on health is known as the Tolerable Upper Intake Level. The UL for preformed vitamin A derived from retinol is 3,000 micrograms.

What Happens If I Take Too Much of Retinol?

Some study suggests that receiving more than an average of 1.5 mg (1,500 µg) a day of the vitamin over many years may alter your bones, making them more prone to fracture when you’re older. (Source) Age-related osteoporosis, a disorder that weakens bones, is extremely dangerous for older people, especially women. (Source) You may consume too much of this vitamin if you consume liver or liver pâté frequently. This Vitamin is found in numerous multivitamins.

If you take these vitamin supplements, be sure that your daily intake of food and supplements does not exceed 1.5 mg (1,500 g). Avoid using these vitamin supplements if you consume liver at least once a week.

If You’re Pregnant

Vitamin A in excess can be harmful to your unborn child. Therefore, avoid eating liver or liver products like pâté if you’re pregnant or planning a pregnancy because they contain a lot of this vitamin. Additionally, stay away from these vitamin-containing supplements.

What Are The Food Sources Of Vitamin A? What Food Contains Retinol?

Retinol is a vitamin that is added to a lot of morning cereals, drinks, dairy products, and other foods (performed this vitamin). Beta-carotene, lycopene, lutein, or zeaxanthin is an antioxidants found in numerous fruits, vegetables, and some supplements. (Source)

  • Leafy green vegetables (Kale, spinach, broccoli), orange and yellow vegetables (Source) (carrots, sweet potatoes, pumpkin and other winter squash, summer squash) (Source)
  • Tomatoes
  • Red bell pepper
  • Beef liver
  • Fish oils
  • Milk
  • Eggs
  • Fortified foods
green salad

Retinol is a good source of:

The primary sources of beta-carotene include yellow, red, and green (leafy) vegetables, such as spinach, carrots, sweet potatoes, and red peppers, as well as yellow fruit, such as mango, papaya, and apricots.

Deficiency Of Vitamin A: The Possible Disorders And Their Symptoms

In Western nations, this deficiency is uncommon yet possible. Celiac disease, Crohn’s disease, cirrhosis, alcoholism, and cystic fibrosis are a few conditions that can cause vitamin malabsorption by interfering with regular digestion. 

Fatigue, infection susceptibility, and infertility are among the potential effects of mild vitamin insufficiency. The following are indicators of a more significant deficit.

  • Xerophthalmia, is a severe case of eye dryness that can result in blindness if left untreated
  • Night blindness, or nyctalopia
  • irregular spots on the eye’s white
  • dry hair or skin

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Toxicity Of Retinol In Case Of Excess Of Vitamin A

Due to large amounts of preformed (retinol) present in some supplements, this vitamin toxicity may be more prevalent in the U.S. than a deficiency. This Vitamin is fat-soluble, which means that any quantity not immediately required by the body is absorbed and stored in fat tissue or the liver. 

It can become poisonous if stored in excess. Preformed this vitamin is estimated to have a safe upper intake limit of 3,000 mcg, which is more than three times the current daily recommendation. (Source)

  • the blurriness of vision, 
  • Joint discomfort
  • vomit and feel sick
  • drier-looking skin

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