Vitamin A is an important vitamin that we commonly associate with good vision. But it has many more important functions. It plays a crucial role in maintaining healthy skin, good immunity and cell growth. Vitamin A comes in an active form- retinoids (from animal products) and beta carotene which comes from plant sources. Its 3 active forms are- retinol, retinal and retinoic acid.

Functions:

Eye health: Vitamin A provides good vision especially is dim or low light. It is therefore important for normal vision. A form of vitamin A called retinal is combined with a protein to form rhodopsin which is important for colour vision and the ability to see in dim light.

Immunity: Vitamin A boosts immunity. This makes it is protective against cancer, autoimmune diseases, flu and colds.

Inflammation: Being an antioxidant, Vitamin A neutralizes free radicals that cause tissue and cellular damage. It prevents cells from becoming overactive. By combating inflammation, it also prevents certain food allergies

Skin and hair: Vitamin A supports skin health and good hair growth. It supports the epithelial (skin) cells internally and externally. This property helps in fighting against skin cancer.

Cancer prevention: Studies have shown that vitamin A prevents cancer by controlling malignant cells in the body.

Deficiency:

Deficiency of this important vitamin could lead to poor eye health. This is due to the thickening of the cornea (Keratomalacia). Early symptoms include dry eyes and night blindness (inability to see in the dark or in dim light)
On the skin, lack of Vitamin A causes dryness, peeling and thickening of the skin.

Since it supports immunity, a deficiency could result in frequent respiratory infections.

During pregnancy, Vitamin A is important. A foetus depends on maternal stores. These could get depleted, especially during the third trimester if the mothers intake is insufficient.

Sources:

Vitamin A can be obtained from- Beef liver, egg yolk, whole milk, carrots, sweet potato, spinach, broccoli, romaine lettuce, squash, yellow pumpkin, dried apricot, muskmelon, red capsicum, papaya, apricots, peaches, avocado and mango.

To get enough of this vitamin, have a diet rich in the mentioned fruits and vegetables. Include animal sources like egg yolks as part of your diet (e.g.- Spinach omelette at breakfast). You can also add lettuce and carrots into salads. Have 2-3 dried apricots along with almonds and walnuts for a healthy on the go snack!