Vitamin A or Retinol

Vitamin A or retinol is a powerful anti-oxidant which helps protect your cells against cancer. It is also necessary for developing and maintaining clear vision, strong bones, teeth, healthy (wrinkle-free) skin, hear and nails.

It will guard against heart disease and strokes, it will slow the aging process (and helps in the removal of age spots and acne) and it will protect against flu, colds and air pollutants.

Vitamin A (V-A)helps to enhance the body’s immune system; it helps keep the membranes inside the mouth, throat, eyes, kidneys, bladder and reproductive system healthy.

It will lower cholesterol levels and assists with hormone production.

In order to keep your blood healthy, you will need sufficient levels of V-A. It is necessary to help increase the production of RNA. RNA helps to create new cells faster, thereby replacing old cells efficiently.

Deficiency effect

A deficiency of V-A may result in night blindness, dry eyes, worn-out skin, weak teeth and gums, fatigue and loss of appetite.

The part that generally is first affected will be your vision. In particular, the ability to see clearly at night will be hampered.

Foods high in Vitamin A

The best naturally-occurring sources of V-A are fish liver oil, halibut and cod.

V-A is also found in;

- dark green and brightly colored vegetables; e.g. endive, chicory, collard greens, romaine lettuce, peas, carrots, broccoli, pumpkin, sweet potato, tomatoes etc.;

- fruits; e.g. nectarines, apricots, mandarin oranges, mangos, watermelons etc.

- eggs; and

- milk.

An adult’s intake of V-A should ideally be 5,000 IU each day.