Vitamin A: The Key to Sharp Vision and Strong Immunity

Why is Vitamin A so important?

Vitamin A belongs to the group of fat-soluble vitamins and participates in many biochemical processes, without which the body cannot function properly.

• Supports normal vision and dark adaptation.
  The active form of vitamin A — retinal — is a key component of the visual pigment rhodopsin found in the retina. This allows us to see in low light and quickly adjust our vision in the dark.

• Protects mucous membranes from infections.
  The mucous membranes of the respiratory tract, gastrointestinal tract, and urogenital system require constant renewal of epithelial cells. Vitamin A maintains their integrity, creating a barrier against viruses and bacteria.

• Enhances immune defense.
  Vitamin A is necessary for the maturation and function of lymphocytes and macrophages — cells that are the first to fight infections. Its deficiency can lead to frequent colds and slow recovery after illness.

• Helps maintain healthy and elastic skin.
  Retinoids stimulate collagen synthesis, accelerate cell renewal, and prevent dryness. This makes vitamin A important not only for health but also for beauty.

Animal sources

Animal products are the best source of ready-to-use retinol, which the body absorbs without additional conversion.

• Liver — the “gold standard” for retinol content.
  100 g of beef liver contains dozens of times the daily requirement of vitamin A. Therefore, even small portions of liver are a true “vitamin concentrate.”

• Eggs 🥚 — retinol + carotenoids.
  The yolk contains both retinol and the pigments lutein and zeaxanthin, which additionally protect the eyes.

• Butter — a source of fat-soluble vitamins.
  Although modern nutrition advises limiting its intake, butter remains an important natural carrier of retinol.

• Cheese — combination of retinol and calcium.
  Dairy products support not only vitamin balance but also the skeletal system, making them especially useful for children and the elderly.

Plant sources (beta-carotene)

Plant foods do not contain ready-made vitamin A but provide the body with provitamin A — beta-carotene, which is converted to retinol in the liver.

• Carrots 🥕 — a classic example of beta-carotene.
  The orange color of carrots is due to their high carotenoid content. For better absorption, they should be consumed with fats (e.g., carrots with olive oil).

• Pumpkin 🎃 — a bright source of carotenoids.
  In addition to beta-carotene, pumpkin contains fiber and trace elements, making it beneficial for digestion.

• Spinach 🌱 — rich in carotenoids and antioxidants.
  Leafy greens provide not only beta-carotene but also lutein and zeaxanthin, which protect against age-related vision changes.

• Apricots — a combination of taste and benefit.
  Dried apricots have an even higher concentration of beta-carotene, making them a convenient “healthy snack.”

Vitamin A deficiency: what to watch for?

Insufficient intake of vitamin A has serious clinical consequences:

• Dry skin and mucous membranes.
  The skin loses elasticity, becomes prone to irritation, and the mucous membranes no longer effectively perform their protective function.

• Night blindness (impaired vision in dim light).
  The first sign of deficiency is a reduced ability to see in low light. In severe cases, xerophthalmia and even blindness can develop.

• Weakened immunity and increased susceptibility to infections.
  The body becomes less resistant to viruses and bacteria. In children, this manifests as frequent respiratory illnesses; in adults, as prolonged recovery after infections.

According to WHO estimates, vitamin A deficiency is one of the leading causes of preventable childhood blindness worldwide.

Remember

“Add vitamin A-rich foods to your diet — and support your health every day!”

Table: main sources of vitamin A

Questions & Answers

1. Can you get enough vitamin A from plant foods alone?
Yes, but the effectiveness depends on the body’s ability to convert beta-carotene into retinol. This process is individual and can decrease with a low-fat diet.

2. Is excess vitamin A dangerous?
Yes. Excessive intake of retinol (especially in supplements) can cause toxicity: nausea, headache, liver problems. Plant carotenoids are less risky because their absorption is regulated.

3. Which groups are most prone to vitamin A deficiency?

• Children in countries with insufficient nutrition

• People with chronic gastrointestinal diseases that impair fat absorption

• Individuals with a limited or monotonous diet

4. Are vitamin A supplements necessary?
In most cases, a balanced diet is sufficient. Supplements are prescribed by a doctor in cases of proven deficiency or increased needs (e.g., children, pregnant women, patients with malabsorption).

References

1. World Health Organization. Vitamin A deficiency. WHO Fact Sheet.

2. Sommer A., West K.P. Vitamin A Deficiency: Health, Survival, and Vision. Oxford University Press, 1996.

3. Tanumihardjo S.A. Vitamin A and Carotenoids. Adv Nutr. 2011.

4. National Institutes of Health (NIH). Vitamin A Fact Sheet for Health Professionals.