Vitamin A – The most important vitamin for eye health

The health of our eyes depends on many factors, but one vitamin stands out as the most important – vitamin A. Its role in preserving vision, skin, immunity and many other bodily functions is irreplaceable. In this article, you will find out everything you need to know about vitamin A: how it works, what the symptoms of deficiency are, how much it should be consumed, in which foods we find it, and how to use it to treat or prevent problems such as night blindness, cataracts, and dry eye.

What is Vitamin A?

Vitamin A is fat-soluble and belongs to the group of essential nutrients that are necessary for the proper functioning of the body. It exists in two main forms:

Retinol (active form) – comes from animal sources (e.g. liver, eggs, butter)
Beta-carotene (provitamin A) – comes from plant sources (e.g. carrots, sweet potatoes, dark green leafy vegetables)

The body converts beta-carotene into retinol as needed, which means that it is impossible to overdose on vitamin A through plant-based foods.

Health benefits of vitamin A

1. Eye health and prevention of eye diseases

Vitamin A is essential for:

Adaptation of the eye to the dark – protects against night blindness
Maintaining the health of the cornea and retina
Prevention of xerophthalmia (dryness of the eye and damage to the cornea)
Prevention of macular degeneration and cataracts
Support in glaucoma and conjunctivitis

Without enough vitamin A, our eyes lose their ability to focus, especially in the dark, and the risk of infections and permanent visual impairment increases.

2. Immunity and defense against infections

Vitamin A strengthens the mucous membranes of the mouth, throat, intestines and urinary tract. When a pathogen crosses the body’s barriers, vitamin A activates defense mechanisms and stimulates the formation of white blood cells, protecting us from viruses, bacteria and fungi.

3. Skin health

Regulates sebum production
Helps with acne, eczema, psoriasis
Keeps skin smooth, moisturized & wrinkle-free

4. Bone and dental health

Participates in calcium metabolism and the formation of teeth and bones
Helps prevent osteoporosis
Supports growth and development during pregnancy and childhood

5. Cancer prevention

Vitamin A acts as a powerful antioxidant, especially in the form of beta-carotene. Studies have shown that regular intake of vitamin A can reduce the risk of:

Breast Cancer
Lung cancer
Prostate cancer
Skin Cancer

Symptoms of vitamin A deficiency

If your diet is deficient in vitamin A, you may notice the following symptoms:

Night blindness
Dry and tired eyes
Frequent conjunctivitis
Dry, cracked skin
Reduced resistance to infections
Acne, dermatitis
Poor growth of hair and nails
Corneal ulcers (in severe cases)
Dryness of mucous membranes and breathing problems

Recommended daily doses

Adults: 15,000 IU per day (maintenance)
Therapy: 25,000 IU per day (maximum 30 days)
Children and pregnant women: as recommended by a doctor

It is important not to take excessive doses for long periods of time without professional supervision, as vitamin A is stored in the liver.

The best sources of vitamin A

Animal sources (retinol)

Beef liver
Chicken liver
Eggs
Butter
Full-fat cheese
Fish oil

Plant sources (beta-carotene)

Carrot
Sweet potato
Pumpkin
Kale
Spinach
Swiss chard
Apricot
Mango

Tip: Beta-carotene is better absorbed with the addition of fats, e.g. olive oil.

Dietary supplements for eye health

For anyone who has vision problems or wants to additionally protect their eyes, a combination of the following is recommended:

Vitamin A – 15,000 IU
Lutein and zeaxanthin – 25 mg per day
Vitamin C – 2000–6000 mg per day
Vitamin E – 400 IU per day
Blackcurrant extract – 300–500 mg per day
Astaxanthin – 4–12 mg per day

This combination protects the retina, improves circulation in the eyes, reduces oxidative stress and preserves good vision.

For whom is vitamin A especially important?

People who work on a computer or are frequently exposed to blue light
Elderly (risk of macular degeneration)
Diabetics
People who have dry eyes, redness, inflammation
Pregnant and lactating women (under medical supervision)
Athletes and recreational athletes (due to the increased need for antioxidants)

Possible side effects (in case of overdose)

With excessive intake of vitamin A, the following may occur:

Headache
Nausea
Dry skin and hair
Hepatic impairment (at very high doses)
Changes in vision

That is why therapeutic doses are used for a maximum of 30 days, and then they move on to maintenance.

Conclusion

Vitamin A is indispensable for the health of our eyes, skin, immunity and many internal organs. Its deficiency leads to serious vision disorders and general health, while regular consumption in recommended doses can prevent a wide range of diseases, from night blindness to degenerative changes in the eyes.

Do you want to treat your eyes and body naturally?

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