Vitamin A is good for the eyes as many people know it to be. But, do you know that it is also good for menopausal women? Yes! You read it right. Vitamin A also has essential roles when it comes to treating the symptoms related to menopause. But how? Find out more about Vitamin A for Menopause and get the answer to the question with the information below.
What is Vitamin A?
Vitamin A is known as a fat-soluble vitamin. This means that it is absorbed with the help of fat in the body. When vitamin A is not used, it is kept in the liver and the fatty tissues, until they are needed. When the body is need of this vitamin it is then released into the blood stream. According to experts, the safe amount of vitamin A in the body is at most 10,000 IU or 3 mg of true vitamin A.
There are two main types of vitamin A. The “true” vitamin A are the ones that are found in animal sources. This kind of vitamin a is a preformed vitamin and can already be absorbed and used by the body in the form of retinol. The other type of vitamin A is the carotenoids that still has to undergo a process to become a true form of vitamin A. This type of vitamin A is often found in plant sources including dark green and yellow fruits and vegetables.
Check out the common food items that have a good amount of vitamin A.
|Food Sources||Amount||Equivalent Value of Vitamin A|
|Broccoli (raw leaves)||1 ounce (28 grams)||115,000 IU (69 mg)|
|Carrots (cooked)||1 tbsp (10 grams)||97,000 IU (60 mg)|
|Lettuce (raw, green)||1 leaf inner (5 grams)||98,000 IU (58 mg)|
|Spinach (cooked)||1 cup (180 grams)||91,000 IU (54 mg)|
|Basil (fresh)||2 tbsp (5 grams)||46,000 IU (28 mg)|
|Parsley (raw)||1 cup (60 grams)||47,000 IU (28 mg)|
|Fish Oil (Cod Liver)||1 cup (218 grams)||22,000 IU (7 mg)|
|Orange Tomatoes (Raw, chopped)||1 cup (158 grams)||19,000 IU (12 mg)|
|Chicken Liver (Cooked)||1 ounce (28 grams)||16,000 IU (5 mg)|
|Mixed Vegetables (frozen)||10 ounces (284 grams)||16,000 IU (10 mg)|
|Milk (non-fat)||1 cup (247 grams)||2,600 IU (0.78 mg)|
|Cheese (cheddar, fat-free)||1 cubic inch (16 grams)||2,000 IU (0.60 mg)|
To give you more information on foods that are rich in vitamin A,
this website will be truly helpful: Nutritiondata
Reminder: The plant sources of vitamin A can only give carotenoids and not the retinol. In this case, the values given above for plant-based food items can still be converted to a specific equivalent of vitamin A in retinol form.
How Vitamin A Works
The most important role of vitamin A in the body is to keep the vision healthy. Having a good eyesight can be easily achieved with the nourishment of vitamin A in the body. It is also known to be a good vitamin for the skin as it provides a good amount of moisture, thus making it healthy. When it comes to the formation of the main organs of the body of fetuses during pregnancy, it is highly responsible for the formation of the heart, kidneys and the lungs. Up until a baby is born and continue to grow, vitamin A is still essential.
Knowing that this vitamin can work well with the functions given above, read further to know about the roles of vitamin A for menopause.
Vitamin A for Menopause
Since vitamin A helps in keeping the health of the skin, it can also be used as treatment for vaginal dryness. This is one of the several uses of vitamin A for menopause. Vitamin A for menopause is commonly used with vitamin E to further nourish the skin and the mucus membranes of the body. It helps protect the lining of the skin from breakage by making sure that it is intact and properly moisturized.
Vitamin A is also linked to thyroid problems, especially in menopausal women. The thyroid gland of the body is responsible for the conversion of carotenoids to retinol. When the thyroid is not functioning well, the body may not be able to get enough retinol or true vitamin A. It is important to note thyroid problems are common in menopausal women. (Learn how thyroid problems affect women in menopause from this website) In that case, it may be important to have vitamin A for menopause to address deficiencies secondary to thyroid issues. Read more about this concern and get more information here.
Other Uses of Vitamin A
According to the National Institutes of Health in one of their fact sheets about vitamin A, there is a good possibility that vitamin A can help in the management of some medical conditions including cancer and measles. Read more about this information from their informative website.
Side Effects of Vitamin A
The thing with vitamin A and other fat-soluble vitamins is that the body cannot excrete it out easily. It will take time before all the vitamin A stored in fat tissues and the liver are thrown away when they are unused. In this case, they stay are kept in the body for a longer period. As you keep on ingesting food items that are rich in vitamin A, more and more of the vitamins are stored, which could lead to intoxication if left unnoticed.
If there is too much vitamin A in the body, it may cause irritability, fatigue with nausea and vomiting. for women who are in the post-menopause stage, too much vitamin A in the body may increase the risk of having osteoporosis. to learn more about the side effects of vitamin A, gather more relevant information from this website.
Buying Vitamin A for Menopause
If you think that what you usually eat does not have enough vitamin A in them, you may want to take supplements for it. Most of the time, though, vitamin A can be richly obtained from the food you eat everyday and you only need a small amount for the body to use. It is therefore advisable to watch your diet and see if you are getting enough food items with vitamin A in them. However, if there is an evident vitamin A deficiency, your physician may require you to take supplements. If you need more vitamin A for menopause, you may want to talk to your doctor about it too.
Individual vitamin A supplements can be available in tablets, soft gels or capsule which are often taken once daily.
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