The Vitamin A it’s a micronutrient fundamental for Health of people. Among its benefits for the body, its importance in the view, reinforces the immune system and interacts in reproduction. But it is also one of the most important vitamins for skin.
In the vitamin world it is always associated with vitamin C as the main beneficial vitamin for the skin and there is no reason. This vitamin helps fight free radicals thanks to its antioxidant power and increases the body’s capacity for collagen production.
However, vitamin A is also one of those essential micronutrients for the skin. Having adequate levels of this vitamin has a positive effect on the dermis due to its antioxidant power, better wound healing, has an anti-inflammatory effect and regulates cell growth.
Antioxidant function of vitamin A
Having some levels of vitamin A in summer is essential, since due to its antioxidant power it helps to fight against free radicals that can generate pollution or exposure to the sun’s ultraviolet rays; which cause premature aging and blemishes on the skin.
In addition, having optimal levels of vitamin A in the body also provides better wound healing. That is, it causes a correct regeneration of the skin after a cut or blow.
Anti-inflammatory power
Sometimes the skin can become inflamed and generate red areas with irregular texture and rashes. Although, vitamin A acts against this process by acting as a kind of regulator in skin inflammation.
On the other hand, this vitamin is essential for the skin’s own cells to grow and reproduce. In addition, like vitamin C, although to a lesser extent, it also helps the body to produce collagen.
Ideal levels of vitamin A
Vitamin A is obtained mainly through diet. Luckily there is a wide variety of products that provide this micronutrient to the body, from fruits and vegetables, to dairy products, meat and fish.
Some of the best foods with vitamin A are beef liver, carrots, salmon, broccoli, cantaloupe, or apricots. Normally, following a varied and balanced diet, it is difficult to present deficient levels of this vitamin in the body.
In this sense, from the National Institute of Health of the United States establish a guide with the necessary dose of vitamin A to consume depending on factors such as age and sex:
| Stage of life | Recommended amount |
|---|---|
| From birth to 6 months of age | 400 mcg RAE |
| Babies 7 to 12 months of age | 500 mcg RAE |
| Children 1 to 3 years of age | 300 mcg RAE |
| Children 4-8 years old | 400 mcg RAE |
| Children 9-13 years of age | 600 mcg RAE |
| Teen boys ages 14 to 18 | 900 mcg RAE |
| Adolescent girls 14 to 18 years of age | 700 mcg RAE |
| Adult men | 900 mcg RAE |
| Adult women | 700 mcg RAE |
| Pregnant teens | 750 mcg RAE |
| Pregnant women | 770 mcg RAE |
| Lactating adolescents | 1,200 mcg RAE |
| Breastfeeding women | 1,300 mcg RAE |
Thus, having optimal levels of this micronutrient contributes to improving the health of our skin, as well as being a key micronutrient for other aspects such as vision or the immune system.