Vitamin A is a fat-soluble vitamin that is essential for many physiological processes in our body. This micronutrient plays an important role which supports many systems in the body that includes enhancing immune functions, promoting healthy growth and reproduction and maintaining the integrity of skin and protecting eye health. Vitamin A is crucial in vision which helps us to see under poor light conditions. It also prevents various eye conditions such as night blindness, cataract and Xerophthalmia, a medical condition caused by Vitamin A deficiency in which the eyes fail to produce tears.
The two (2) main sources of Vitamin A can either be from animal or plant sources. In animal sources, vitamin A is found as retinol, the ‘active’ form of vitamin A. Good animal sources of Vitamin A include animal liver, cheese, eggs, oily fish, fortified low-fat spreads, milk and yoghurt. On the otherhand, we can also get Vitamin A in various plant sources in the form of Carotenoids which include yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers; yellow fruits, such as mango and papaya. Vitamin A from food is stored in the liver until required by the body and is bound to protein before being transported to where it is needed. Research also suggests that it is best absorbed if taken with sources of dietary fats.
Here are the Recommended Nutrient Intake (taken from the diet/food intake) for Vitamin A among different age groups based on the 2015 Philippine Dietary Reference Intake (PDRI) launched by the Food and Nutrition Research Institute, Department of Science and Technology:
|
Recommended Nutrient Intakes per day (Vitamin A) |
||||
|
Age Group |
WEIGHT (kg) |
Vit A (mcg) |
||
|
INFANTS (mos) |
M |
F |
M |
F |
|
0 - 5 |
6.5 |
6.0 |
380 |
380 |
|
6-11 |
9.0 |
8.0 |
400 |
400 |
|
CHILDREN (yr) |
||||
|
1-2 |
12.0 |
11.5 |
400 |
400 |
|
3-5 |
17.5 |
17.0 |
400 |
400 |
|
6-9 |
23.0 |
22.5 |
400 |
400 |
|
10-12 |
33.0 |
36.0 |
400 |
400 |
|
13-15 |
48.5 |
46.0 |
700 |
500 |
|
16-18 |
59.0 |
51.5 |
800 |
600 |
|
ADULTS (yr) |
||||
|
19-29 |
60.5 |
52.5 |
700 |
600 |
|
30-49 |
60.5 |
52.5 |
700 |
600 |
|
50-59 |
60.5 |
52.5 |
700 |
600 |
|
60-69 |
60.5 |
52.5 |
700 |
600 |
|
≥70 |
60.5 |
52.5 |
700 |
600 |
|
PREGNANT |
+300 |
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|
LACTATING |
+400 |
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Infants, young children including pregnant and lactating women are the most vulnerable groups of Vitamin A deficiency (VAD). Increased risk of infection is one of the main consequences of VAD which can have considerable impact in the overall capacity of an individual.
Apart from the Vitamin A supplementation through the Micronutrient Supplementation Program of the Department of Health, the National Nutrition Council also promotes food-based approaches by consuming healthy diet and Vitamin A-rich foods to prevent and eliminate micronutrient deficiencies such as VADD (Vitamin A deficiency disorders). Conversely, it is also best that we are aware and well-informed about its health benefits and precautions to avoid toxicity. (NO II Aurel/OIC-NPC Flores)
References: https://www.healthxchange.sg/food-nutrition/food-tips/vitamin-a-why-we-need-it
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/
https://en.wikipedia.org/wiki/Xerophthalmia#
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/
https://www.medicalnewstoday.com/articles/219486#recommended-intake
