IS VITAMIN A DEFICIENCY HINDERING YOUR HEALTH?
Vitamin A, could be one of the missing pieces to resolving your health issues. It has been shown to decrease risk of several types of cancer, and one study showed that it can improve symptoms of autism. (Source) Given that nearly 78% of children with autism may be deficient in vitamin A, and nearly 40% of Americans will be diagnosed with cancer in their lifetime, this is important information to consider.
In this article, we will explore vitamin A and just how vital it is to enjoying optimal health. You will learn about signs of deficiency so that you can assess if you may not be getting enough vitamin A. You will discover what types of cancer risks can be reduced by proper vitamin A intake. You can also learn what foods are the best sources for getting your daily dose of vitamin A.
Benefits of Nutritional Vitamin A (Whole food vitamin A)
1. Prevention of night blindness. Vitamin A is a key component in rhodopsin, the pigment of the retina involved in vision and sensitivity to light. Proper amounts of vitamin A help maintain the health of the retina and macula, in the parts of the eye which are needed for optimal vision. Vitamin A also helps to stave off macular degeneration or oxidative stress that can lead to degeneration of the macula or retina. While lutein and zeaxanthin, sourced from plants, get a lot of attention when it comes to eye health, we need to be sure we don’t neglect whole foods containing active vitamin A that comes from healthy animal sources.
2. Reducing risk and helping prevent certain kinds of cancer. (Source) Vitamin A deficiency has been associated with higher risk of developing various cancers, including breast cancer. (Source) Higher vitamin A levels are shown to decrease risk of cervical cancer. (Source) Higher vitamin A levels were found to be associated with reduced risk of glioma (brain cancer). (Source) Another study connected higher levels of vitamin A to reduced risk of bladder cancer. (Source)
3. Supporting healthy mucosal membranes of the digestive tract, eyes, and lungs. Infections that can cause inflammation need vitamin A to help support the regeneration of healthy mucosal lining or barriers in the digestive tract, eyes, and lungs. (Source)
4. Enhancing the immune system. Increased risk of respiratory illness was associated with vitamin A deficiency. (Source) Vitamin A deficiency is associated with high rates of mortality among “infants, young children, and pregnant women.” (Source) Vitamin A may be a great immune support option for measles since there is a higher risk of mortality in cases of vitamin A deficiency associated with measles. (Source)
5. Supporting fertility and reducing risk of miscarriage. Low vitamin A was one of the factors linked to elevated risk of miscarriages. (Source) Vitamin A is needed for healthy reproduction and development. (Source)
6. Anti-inflammatory benefits. Vitamin A has been shown to reduce inflammation or the markers of inflammation. (Source)
Signs of vitamin A deficiency may include: increased susceptibility to infections or illnesses, especially respiratory tract illnesses and measles; delays in growth and development; impaired fertility; drying, softening, or clouding of the cornea of the eye; dry, scaly, or itchy skin; chronic diarrhea; skin issues (such as epithelial tissue damage); and vision issues (such as night blindness or difficulty seeing in low-light areas).
Are there risks associated with excessive vitamin A?
As with anything, it is possible to get too much of any good thing. However, most of the studies done regarding vitamin A toxicity are done using plant-based forms of vitamin A or synthetic forms of vitamin A, not animal-based food sources such as beef, butter, eggs, and liver. Also, if animal-based foods containing vitamin A aren’t carefully sourced from healthy grass-fed animals, it may negatively impact their effectiveness. I could not find a study that showed vitamin A toxicity from 100% grass-fed or whole food sources. If you do, please let me know.
What are the best sources of vitamin A?
What is best varies from person to person. Since vitamin A is a fat-soluble vitamin, a person’s metabolic system needs to be able to break down fats in order to utilize vitamin A. People who have liver issues, (such as elevated liver enzymes), or those who have had their gallbladder removed, may need additional support to be able to receive the benefits of vitamin A. Given that vitamin A is a fat-soluble vitamin, it is best absorbed and used by the body when plant-based forms are consumed with healthy animal fats. This will help optimize the utilization of the pro-vitamin A found in plant foods. If you aren’t sure what is best for you, consult with a practitioner who can help you determine the best sources of vitamin A for you.
For most people, I would suggest the following food sources for vitamin A.
- Liver from grass-fed cattle
- Chicken liver
- Cod liver oil (carefully sourced)
- 100% grass-fed beef
- Butter or ghee from 100% grass-fed cattle
- Unprocessed, organic dairy or whole milk products (Processed dairy products have synthetic forms of vitamin A added to them.)
- Eggs (Egg yolks are high in vitamin A.)
- Wild-caught salmon
These plants that are high in pro-vitamin A are best consumed with healthy fats, since the vitamin A content in them will not be absorbed by the body without healthy fats.
- Sweet potatoes
- Squash (butternut, acorn, etc.)
- Carrots
- Pumpkin
- Cooked organic spinach or kale
*Note: You will find some sources that say that plant-based or pro-vitamin A is better than animal-sourced vitamin A or performed vitamin A. This may be true IF they are sourcing their animal-based vitamin A products from animals that are not raised on green pastures as they were intended or if they are farm-raised salmon or fish instead of wild-caught. The source truly matters. Studies often do not take that into account. However, consuming too much of a synthetic form of vitamin A could be problematic.
We can certainly see how critical foods containing vitamin A are for healthy skin, eyes, digestive systems, immune systems, and reproductive systems. Healthy foods containing vitamin A are also vital to the proper growth and development of our children. They can even help prevent some types of cancer.
Enjoy yummy vitamin A-rich foods to better health and vision,
-Anita
