Vitamins are very essential for our good health and wellbeing. Most of us are now aware about the importance of including all the vitamins in our diet and yet there is still a bit of ignorance on what kind of foods that should be eaten to get these vitamins. Vitamins are vital for our body to prevent a number of diseases hence the term was derived from Vital Amines. The term was suggested by Dr. Kazimierz Funk or Casimir Funk, a Polish-American biochemist who was the first person to successfully separate the chemical formulation of what he named Vitamines or Vitamins. 

Vitamin A - Retinol

Vitamin A is very much familiar as the vitamin that prevents night blindness. There is a mention about this ailment in the papyruses of ancient egypt one of which is named the 'London Medical Papyrus' , now in the British Museum, London. The treatment for this malady is listed in the papyrus as being 'juice of boiled goat's liver' to be applied in the eyes. Thsi clearly shows that the cause and treatment of night blindness was known during those times. Although, the above-mentioned scriptures are from B.C. 1500, the cause and treatment for this is believed to be known by people much before that too. Greeks too followed the Egyptian practice of eating stewed goat's liver and applying its juice to the eyes for curing night blindness and other diseases of the eyes.

In 1930, Thomas Moore discovered carotene, the yellow chemical present in many fruits and vegetables that convert to vitamin A in the body. While Vitamin A is present in the meat such as goat's liver, in fruits and vegetables, it is present in the form of carotene. In meat, it is present as carotene form too.

In its purest form Vitamin A or retinol is a yellow colored liquid which freezes when cooled. It has a very mild pleasant odor and does not dissolve in water or glycerol. It dissolves only in fats such as edible oils and clarified butter. It is destroyed by sunlight. About 80% of retinol, is absorbed by our body which combines with fats and is absorbed in our blood stream. This is the reason why anyone who is on a fat-free diet must at least intake a little oil in his or her diet. Otherwise there is no absoprtion of vitamin A and its deficiency may lead to various other problems. It has been observed that gender plays a role here too, in men the absorption of retinol is more faster than in women. The patients suffering from diarrhea, jaundice, other ailments related to digestion will have difficulty absorbing retinol.  Retinol is stored in the liver.

The Role of Retinol in The Human Body

The most important function of retinol is preserving our eyesight.  Besides that, retinol is vital for healthy growth of our body, reproduction, and overall good health. In chest-related and many other ailments, it increases the body's defence and immune systems. Retinol is also responsible to maintain the mucous membranes of our lungs, stomach, and  intestines as it keeps them moist and lubricated, thereby preventing many eye diseases. It also enhances plentiful production of immune cells in these membranes. Retinol also helps the digestive fluids in our stomach to digest proteins. Retinol also greatly improves the osmotic capacity of fine blood vessels and thereby ensures that all the cells get plenty of oxygen. This prolongs youthful appearance and keeps old age and consequential aging effects at bay.

Studies also suggest that Vitamin A inhibits melanoma, a deadly form of skin cancer. for cancer patients, vitamin A also enhances the effectiveness of chemotherapy.

Where Do We Get Carotene From?

As mentioned earlier, richest source of it is goat's liver, eggs, butter, clarified butter or ghee, beetroots, carrots etc. Fruits like mangoes, apricots, raspberries etc. too contain carotene in major portions. I am listing herewith all the foodgroups with examples that contain retinol and carotene:

Pulses

Tur and Tur Dal (Yellow pigeon peas), Masoor dal or Lentils,  Soyabeans, Chana dal (Bengal grams).

Vegetables

Spinach, Celery, Parsley, Coriander, Lettuce, Leaves of Carrots, Colocasia leaves (arbi leaves), Spring onions, Radish leaves, Moringa leaves, and in some nuts such as Pistachios.

Fruits

Ripe Mangoes, Fresh Apricots, Persimmons, Passion Fruits, Cape Gooseberry, Raspberries, Oranges, Papayas, Ripe Tomatoes, Loquats, Watermelons, Jackfruits, and figs.

Meat, Poultry, and Milk Products

Goat's Liver, Eggs, Whole Milk  Powder, Cow's Milk, Paneer (from Cow's Milk).

Fats and Oils

Butter, Ghee from Cow's Milk, Hydrogenated Oils, Oily Fishes.

Deficiency Of Vitamin A

Long-term deficiency of Vitamin A causes various diseases of the eyes including weak vision and night blindness. It leads to weakening of our immune system and results in frequent outbreaks of colds. Lack of appetite and enthusiasm. Teeth decay easily and gums are swollen. There are wrinkles on skin with frequent outbreaks of acne, boils, etc. Deficiency of vitamin A affects the mucous membranes of our nose, respiratory system, stomach, intestines, and kidneys and in women, vagina. These membranes become dry due to lack of proper lubrication and causes deterioration of these organs steadily if not compensated for in time.

Other severe effects of its deficieny are stunted growth in the children. Hair becomes very dry and rough with no shine and they fall easily. Our nails become very brittle and crack easily. There is absolutely no taste in mouth and our senses or smell, comprehension etc. become dull.

Therefore, it is vital to include at least one or two foods from all the food groups on a daily basis to get the essential amounts of vitamin A necessary for our good health and wellbeing.

If the intake is more than what is prescribed or needed, there are side effects to deal with. Excess quantities of vitamin A can lead to hair fall, nausea, vomiting, diarrhea, breakouts on skin, aching bones, fatigue, headaches etc. So be cautious and follow the directions to word. 

A word of caution though, if you are taking any supplements for vitamin A, it should strictly be on medical advice and prescription, especially if you happen to be a pregnant woman, a lactating mother or you are considering getting pregnant.Also, when you talk to your doctor about getting these supplements, it is necessary that you talk to him in detail about any preexisting medical condition you may have.