Vitamin A Benefits
Protects Eye Health
Supports Immunity
Relieves Inflammation
Keeps Skin Glowing
Contains Cancer-Fighting Properties
Boosts Bone Health
Reduces Cholesterol
Aids in Reproduction and Development
Promotes Tissue Repair
Prevents Urinary Stones
- Protects Eye Health
One of the most well-known benefits of vitamin A is its ability to boost vision and keep your eyes healthy. This is because it is a critical component of the rhodopsin molecule, which is activated when light shines on the retina, sending a signal to the brain that results in vision. Beta-carotene plays a role in preventing macular degeneration, one of the leading causes of age-related blindness.
In fact, a study published in the Archives of Ophthalmology found that people at high risk for the disease who took a daily multivitamin that included vitamin A, vitamin C, vitamin E, zinc and copper had a 25 percent reduced risk of advanced macular degeneration during a six-year period. (1)
- Supports Immunity
Vitamin A plays an integral role in immune health and may be especially beneficial for warding off illness and infections. According to a review out of Baltimore, a deficiency in this key vitamin can weaken immunity and even alter the function of immune cells. (2)
It’s believed that vitamin A deficiency blocks the regeneration of the mucosal barriers, resulting in increased susceptibility of infections. (3) Interestingly, a 2014 study out of Colombia actually estimated that giving 100,000 children vitamin A supplements could save over $340 million in medical costs by reducing the incidence of serious conditions like diarrhea and malaria. (4)
- Relieves Inflammation
Beta-carotene acts as a powerful antioxidant in the body, helping reduce the buildup of harmful free radicals and prevent oxidative damage to cells while also blocking inflammation.
The anti-inflammatory effects of vitamin A and beta-carotene can have far-reaching effects on many aspects of health, as inflammation is at the root of many chronic conditions, ranging from cancer to heart disease and diabetes. (5) Reduced levels of inflammation are also correlated with a lower risk for neurodegenerative diseases like Alzheimer’s and Parkinson’s as well as improvements of inflammatory conditions like rheumatoid arthritis and Crohn’s disease.
- Keeps Skin Glowing
Often prescribed by dermatologists to fight acne and wrinkles alike, vitamin A is revered for its potent skin-enhancing properties. One study out of the University of Michigan Medical School’s Department of Dermatology even found that applying retinol topically to the skin significantly improved fine lines and wrinkles, plus increased the skin’s ability to withstand injury. (6)
Due to its anti-inflammatory properties, such as retinaldehyde, vitamin A may also be useful in the treatment of a wide range of skin concerns. In fact, studies show that retinoids may be therapeutic for common skin conditions like psoriasis, eczema and acne. (7, 8, 9)
- Contains Cancer-Fighting Properties
With the growing body of research demonstrating a strong link between what you eat and your risk of cancer, it should come as no surprise that upping your intakes of vitamin A foods could help protect against cancer development. According to a review published in BioMed Research International, retinoids have been shown to block the growth of skin, bladder, breast, prostate and lung cancer cells in in vitro studies. (10)
High doses of retinoic acid can be toxic to cells, so it’s best to include it through food sources in your diet to prevent or suppress cancer progression over time. (11) Additionally, keep in mind that more is not always better, so moderate your intake to maximize the potential health benefits.
- Boosts Bone Health
Most of us are well aware of the connection between bone health and nutrients like calcium and vitamin D, but did you know that vitamin A is also a crucial component of bone growth as well?
Hitting just the right balance of vitamin A is essential, however, as both an excess and deficiency in this important vitamin have been linked to compromised bone health. (12) One study conducted at the Institute of Gerontology and Geriatrics at the University of Perugia in Italy even found that plasma retinol levels were significantly lower in elderly women with osteoporosis compared to a control group. The results also showed that low levels of retinol were associated with reduced bone mineral density in the femur. (13)
- Reduces Cholesterol
Cholesterol is a waxy, fat-like substance found throughout the body. Your body needs cholesterol to function properly, as it’s involved in the synthesis of hormones and makes up the foundation of your cell membranes. Too much cholesterol, however, can build up in your blood vessels, causing them to harden and narrow, increasing the risk of heart disease.
Although human studies are limited, some research shows that getting enough vitamin A in your diet may help naturally lower cholesterol levels to optimize heart health. An animal model out of Brazil, for instance, found that supplementing rats with beta-carotene for six weeks was able to significantly slash levels of total cholesterol in the blood. (14)
- Aids in Reproduction and Development
Vitamin A is crucial when it comes to proper growth and development throughout all stages of life, but it’s also considered one of the best vitamins for women, in particular. A deficiency in this key vitamin is linked to depressed immune function, a higher morbidity and mortality, and even a greater risk of mother-to-child transmission of HIV-1 for pregnant women. (15)
The American Pediatrics Association lists vitamin A as one of the most important micronutrients during pregnancy, especially with regard to lung function and maturation. Beta-carotene is also considered critical in the prevention of developmental disorders for women who are pregnant or breastfeeding. (16)
- Promotes Tissue Repair
When it comes to tissue repair and cell regeneration, getting enough vitamin A in your diet is key. Besides being vital to promoting proper skin health, some evidence even suggests that this vitamin could aid in wound healing as well.
A study published in Dermatologic Surgery conducted at Drexel University College of Medicine’s Department of Dermatology in Philadelphia, for instance, found that pretreatment with retinoids improved wound healing after undergoing facial resurfacing procedures. (17) Similarly, an animal model published in the Journal of Nutrition concluded that supplementing with different forms of vitamin A in the diet helped increase wound strength in rats following surgery. (18)
- Prevents Urinary Stones
If you’ve ever experienced urinary stones, you’re likely all too familiar with just how painful they can be. Urinary stones generally form in the kidneys and then slowly grow and develop in the ureters or bladder. They can cause symptoms like frequent urination, abdominal pain, discomfort and hematuria (bloody urine). Left untreated, they can also cause infections and complications and may even require surgical intervention in some cases.
Some research shows that vitamin A may aid in the prevention of urinary stones. In fact, one study out of the National Institute of Nutrition’s Department of Biophysics in India examined the relationship between vitamin A levels and urinary stone formation among children and found that those with low levels of vitamin A had greater levels of calcium oxalate crystals in the urine, indicating a higher risk of urinary stone formation. (19)
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