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EXTRA INFORMATION
You can always visit the KNOWLEDGE page to read more about Vitamins and other health benefits and advises. Our goal is to keep you familiar with our products and service.

Function

Vitamin A helps form and maintain healthy skin, teeth, skeletal and soft tissue, mucus membranes, and skin. It is also known as retinol because it produces the pigments in the retina of the eye.

Vitamin A promotes good vision, especially in low light. It may also be needed for reproduction and breast-feeding.

Retinol is an active form of vitamin A. It is found in animal liver, whole milk, and some fortified foods.

Carotenoids are dark-colored dyes (pigments) found in plant foods that can turn into a form of vitamin A. There are more than 500 known carotenoids. One such carotenoid is beta-carotene.
•Beta-carotene is an antioxidant. Antioxidants protect cells from damage caused by substances called free radicals. Free radicals are believed to contribute to certain chronic diseases and play a role in the aging processes.
•Food sources of carotenoids such as beta-carotene may reduce the risk for cancer.
•Beta-carotene supplements do not seem to reduce cancer risk.

Food Sources

Vitamin A comes from animal sources, such as eggs, meat, fortified milk, cheese, cream, liver, kidney, cod, and halibut fish oil. However, all of these sources -- except for skim milk that has been fortified with Vitamin A -- are high in saturated fat and cholesterol.

Sources of beta-carotene include:
•Bright yellow and orange fruits such as cantaloupe, pink grapefruit, and apricots
•Vegetables such as carrots, pumpkin, sweet potatoes, and winter squash
•Other sources of beta-carotene include broccoli, spinach, and most dark green, leafy vegetables.

The more intense the color of a fruit or vegetable, the higher the beta-carotene content. Vegetable sources of beta-carotene are fat- and cholesterol-free.

Side Effects

If you don't get enough vitamin A, you are more likely to get infectious diseases and vision problems.

If you get too much vitamin A, you can become sick. Large doses of vitamin A can also cause birth defects.

Acute vitamin A poisoning usually occurs when an adult takes several hundred thousand IUs of vitamin A. Symptoms of chronic vitamin A poisoning may occur in adults who regularly take more than 25,000 IU a day. Babies and children are more sensitive to vitamin A, and can become sick after taking smaller doses of vitamin A or vitamin A-containing products such as retinol (found in skin creams).

See also: Hypervitaminosis A

Large amounts of beta-carotene will not make you sick. However, increased amounts of beta-carotene can turn the skin yellow or orange. The skin color will return to normal once you reduce your intake of beta-carotene.

Recommendations

The best way to get the daily requirement of essential vitamins is to eat a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.

The Food and Nutrition Board of the Institute of Medicine -- Dietary Reference Intakes (DRIs) Recommended Intakes for Individuals of Vitamin A:

Infants (average intake)
•0 - 6 months: 400 micrograms per day (mcg/day)
•7 - 12 months: 500 mcg/day

The Recommended Dietary Allowance (RDA) for vitamins is how much of each vitamin most people should get each day. The RDA for vitamins may be used as goals for each person.

Children (RDA)

•1 - 3 years: 300 mcg/day
•4 - 8 years: 400 mcg/day
•9 - 13 years: 600 mcg/day

Adolescents and Adults (RDA)

•Males age 14 and older: 900 mcg/day
•Females age 14 and older: 700 mcg/day

How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and your health, are also important. Ask your doctor what dose is best for you.

Alternative Names

Retinol; Retinal; Retinoic acid; Carotenoids

References

Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, IL: American Dietetic Association, 2007.

Hamrick I, Counts SH. Vitamin and mineral supplements. Wellness and Prevention. December 2008:35(4);729-747.

Mason JB. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Ausiello D, eds. Cecil Medicine. 23rd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 237.

There is increasing evidence that free radicals (reactive oxygen species) play a significant role in essential hypertension (high blood pressure).

Now researchers at the Boston University School of Medicine report that daily supplementation with vitamin C (ascorbic acid) can significantly reduce blood pressure in people suffering from hypertension. Their randomized, placebo-controlled study involved 39 patients (average age of 49 years) 29 of whom were taking antihypertensive medication.

The study participants had diastolic blood pressure between 90 and 110 mm Hg and did not suffer from diabetes, coronary artery disease or heart failure. They also did not take estrogens or antioxidants within one month of the start of the study.

After fasting overnight the patients had their blood pressures (systolic, mean, and diastolic) measured and had urine and blood samples collected. The measurements were repeated two hours after receiving a 2-gram oral dose of ascorbic acid or placebo and again after 30 days of oral supplementation with 500 mg/day of ascorbic acid or placebo.

The researchers found that blood pressures were similar at baseline and after the acute treatment (2-gram dose). At the end of the 30-day period, however, the average systolic pressure in the vitamin C group had decreased from 155 mm Hg to 142 mm Hg and the mean pressure had decreased from 110 to 100 mm Hg. No changes were observed in the placebo group.

The average diastolic pressure in the vitamin C group also decreased, but the difference from the placebo group was not statistically significant. Blood plasma levels of ascorbic acid increased significantly in the vitamin C group during the study; from 50 micromol/L to 149 micromol/L two hours after ingesting the 2-gram dose and levelling out at 99 micromol/L at the end of the 30-day test period. The researchers conclude that oral supplementation with 500 mg/day of ascorbic acid is useful for blood pressure control in patients with high blood pressure.

The daily taking of fish oil and fish oil supplements has exploded in recent years. This is because the extreme health benefits which taking your daily dosage of fish oil brings is no longer a myth of the past or the "grandmother's recipe" that mysteriously cures a million sicknesses. It's now a well studied, scientifically researched and medically proven dietary supplement that is commonly used and recommended by doctors and medical practicioners all around the world to help treat and prevent a wide range of medical conditions. The reason is that fish oil contains a high proportion of "omega 3 fatty acids" (most importantly EPA & DHA), something which we as humans need to grow, develop and function normally. These days, fish oil and fish supplements are so essential in our diets that they are as commonly found on store shelves as headache relief pills and are available for purchase anywhere in the world from supermarkets and deli's to chemists, pharmacies and health food stores.

It’s now well understood and accepted by most doctors and clinicians that omega 3 fatty acids found in fish oil are highly beneficial. Many experiments and scientific research has been conducted over the last few years to determine how useful fish oil is in our diets when taken regularly and consistently and the results of these tests are astonishing. You only need to scour the millions of medical journals of scientific research and conclusions that have been drawn as a result of this research, to realise that there is a consistently positive chain of conclusions that resonates from fish oil research organisations, hospitals and clinics.

So, what exactly are the scientifically proven fish oil benefits and fish oil supplement benefits? We'll begin by explaining the significant health advantages you can gain by taking the recommended daily intake of fish oil or fish oil supplements and then elaborate on how fish oil is being used to help prevent and treat specific conditions.

Firstly, EPA & DHA, the two fundamental components of fish oil and fish oil supplements, are extremely important omega 3 fatty acids which are now being used to help prevent and treat the following diseases and symptoms:

- Arthritis
 - Migraine headaches
 - High blood pressure
 - Diabetes
 - Breast Cancer
 - Gastric ulcers
 - Cardiac arrhythmia
 - Polymyalgia rheumatica
 - Inflammatory bowel diseases
 - Bronchial Asthma
 - Rheumatoid arthritis or osteoarthritis
 - Skin conditions (such as Psoriasis & Eczema)
 - High cholesterol and triglyceride levels
 - Depression
 - Stress
 - Poor memory or brain disfunction
 - Poor concentration
 - Bipolar
 - Schizophrenia as well as a wide variety of mental ilnesses
 - General maintenance and enhancement of bodily functions

Fish Oil benefits with regards to Heart Disease, High Blood Pressure & High Cholesterol

Extensive scientific research shows that the omega 3 fatty acids (found in fish oil & fish oil supplements) dramatically reduces the thickness of your blood, increases blood circulation and also lowers your blood cholesterol and triglyceride levels. It also reduces the effect that stress has on your heart and cardiovascular system. Basically, taking fish oil and fish oil supplements can protect you from heart disease in many different ways.

How Fish Oil can help prevent Inflammation:

Extensive scientific research on the long-chain omega 3 fatty acids (EPA and DHA in particular) show how the “good fats” found in fish oil, help to produce ‘prostaglandins’, a substance which regulates inflammation in your body. Chronic inflammation, caused by either over-expression or lack of control of the normal protective mechanism, may cause inflammatory-related diseases such as arthritis, heart disease, several brain conditions and many other common diseases.

How Fish Oil benefits and treats Arthritis, particularly Rheumatoid Arthritis:

While the long-chain omega 3 fatty acids found in fish oil have not been studied in all forms of arthritis, current medical research suggests that omega-3 fats are extremely beneficial and may work wonders for people with inflammatory arthritis for instance rheumatoid arthritis, ankylosing spondylitis & psoriatic arthritis. Evidence also shows that fish oils can help control symptoms of lupus (systemic lupus erythematosus). Furthermore, a daily intake of fish over a long period of time has shown that it can reduce the reliance on NSAIDs in many cases of arthritis.

Taking the recommended daily intake of fish oil is also proving to have incredible results for arthritis sufferers and as Professor Clealand of the Royal Adelaide Hospital states, "we now use fish oil as a foundation for treatment for almost all of our arthritis patients".

Many Arthritis sufferers will swear by taking fish oil or fish oil supplements. You may recall the 'Today Tonight' interview on the benefits of fish oil and fish supplements whereby Greta, a Rheumatoid Arthritis sufferer was asked about her experience using fish supplementation. She claims, "It's unbelievable, incredible, within a matter of four to six weeks, I noticed a huge difference with both my hands. No pain and no oedema, swelling. I can hold and grasp my tennis racket for example and hold my cards at bridge and various things." But Greta is only one of the thousands of arthritis sufferers that has experience the true benefits of fish oil first hand. There are many more conditions that fish oil and fish oil supplements can be used to prevent and treat and as studies progress, this list of conditions continues to expand. It seems that no matter condition fish oil is tested to prevent or treat, it seems to have positive effects.

Fish Oil benefits for women at risk of Breast Cancer

Scientific research shows that women who have a high risk of breast cancer may largely benefit from taking fish oil or fish oil supplements because the DHA contained within the fish oil or fish supplement actually causes the death of MCF-7 breast cancer cells both in vitro and in vivo. Such promising research has called for further studies and very soon we will know the extent to which fish oil and fish oil supplements will play a role in preventing and/or treating breast cancer in the near future.

Fish Oil benefits for Children:

According to research conducted by the Hubert Institute of Global Health, Rollins School of Public Health and Emory University, "Observational studies support a direct association between poor n-3 fatty acid status and increased risk of childhood behavioral disorders such as attention-deficit hyperactivity disorder (ADHD). Basically, previous research suggests that children who take fish oil or fish oil supplements have a greater level of concentration and a lower chance of developing ADHD. Please note, although previous research does indicate that a daily intake of fish oil or fish supplements can have a very positive effect on children, further research with larger sample sizes is required before a more accurate conclusion can be drawn. Still, the signs and observational studies are very promising.

How Fish Oil benefits those with Cardiovascular problems:

Not only can taking your daily intake of fish oil or fish supplements help to prevent cardiovascular problems but furthermore, Dr Peter Clifton, Director of the Nutrition Clinic at CSIRO claims that taking fish oil or fish oil supplements can be good for existing cardio vascular conditions if you have one. He explains that because fish oil is "an arithmetic, it normalises the heart rhythm, particularly after you have had a heart attack". He goes on to say that for people who have had heart attacks, probably 3 to 4 capsules a day would be enough and I would certainly recommend that people take it."

How Fish Oil can relieve Depression:

In a research-based conclusion recently listed on the National Library of Medicine, titled "Omega-3 polyunsaturated fatty acids and depression: a review of the evidence", the omega 3 fatty acids contained in fish oil and fish supplements is thought to play a role in "brain glucose metabolism, eicosanoid synthesis, gene expression, cell growth and protection from apoptosis." More importantly with regards to depression, "current evidence increasingly supports an inverse association between omega-3 PUFA and depression". Although further research is required before we can accurately state what the extent of the relationship is between the omega 3 fatty acids and depression, there has so far been many consistent conslusions showing us that fish oil and fish oil supplementation may help relieve depression.

Walking can improve health and fitness. Walking can help you lose body fat and maintain a healthy weight, improve your fitness and reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. To get the health benefits, try to walk for at least 30 minutes as briskly as you can most days of the week.

Physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 mins per week – improved participants’ fitness levels significantly, when compared to a non-exercising group.

Walking is a suitable physical activity for most people. Regular walking can help you lose body fat, maintain a healthy weight, improve your fitness and reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
 
Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about some of the risks associated with other more vigorous forms of exercise. It’s also a great form of physical activity for people who are overweight, elderly or those who haven’t exercised in a long time.
 
Benefits of walking

You carry your own body weight when you walk. This is sometimes called ‘weight bearing’ exercise. Some of the benefits include:
 
* Increased cardiovascular and pulmonary (heart and lung) fitness
* Reduced risk of heart disease and stroke
* Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
* Stronger bones and improved balance
* Increased muscle strength and endurance
* Reduced body fat.

Walk for 30 minutes a day

To get the health benefits, try to walk for at least 30 minutes as briskly as you can most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.

Build physical activity into your life

If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) three times per day and gradually build up to longer sessions. If your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. You can achieve this by starting with smaller bouts of activity throughout the day and increasing these to sessions of more than 30 minutes as your fitness improves.
 
Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost. Some suggestions to build walking into your daily routine include:

* Try taking the stairs instead of the lift (for at least part of the way).
* Get off public transport one stop earlier and walk to work or home.
* Do housework like vacuuming.
* Walk (don’t drive) to the local shops.
* Walk the dog (or your neighbour’s dog).

Walk regularly if you can

Try to make walking a routine – for example, try to walk at the same time each day. Remember, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you. You may find that asking someone to walk with you will help make it a regular activity. Some people find that keeping an ‘activity diary or log’ also makes it easier.

Wear a pedometer
 
A pedometer measures the number of steps you take. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts. This may motivate you to move more. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more.
 
Set a comfortable intensity
 
For most people, there is little difference in the amount of energy used by walking a kilometre or running a kilometre – it’s just that walking takes longer. Plan to cover a set distance each day and monitor how long it takes you to walk this distance. As your fitness improves, you will be able to walk a longer distance and use more energy.
 
Walking fast burns more kilojoules per hour than walking slowly, but this doesn’t mean you have to push yourself until you’re breathless. Instead, pace yourself so that you can still talk. This simple rule of thumb enables you to walk safely within your target heart rate, which brings about health gains.

The body tends to get used to physical activity, so continue to increase your intensity as you are able and thus improve your fitness levels. You can increase the intensity of your walks by:

* Walking up hills
* Walking with hand weights
* Increasing your walking speed gradually by including some quick walking
* Increasing the distance you walk quickly before returning to a moderate walking pace
* Walking for longer.

Warming up and cooling down

The best way to warm up is to walk slowly. Start off each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed. Afterwards, gently stretch your leg muscles – particularly your calves and front and back thighs. Stretches should be held for about 20 seconds. If you feel any pain, ease off the stretch. Don’t bounce or jolt, or you could overstretch muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness.

It’s best to dress lightly when you do physical activity. Dressing too warmly can increase sweating and build up body temperature, which can make you uncomfortable during a walk or possibly cause skin irritations. A gradual cool down will also prevent muscular stiffness and injury.
 
Footwear is important

Walking is a low cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.
 
Make walking a pleasure

Some suggestions to help make regular walking a pleasurable form of physical activity include:

* Wear loose, comfortable clothing.
* Protect yourself from the sun with clothes, sunglasses, a hat and sun block.
* Wear waterproof clothing to avoid getting wet if it rains.
* Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.
* Vary your walking routes so you can enjoy the change in scenery.
* Walk with a friend and combine physical activity with socialising.
* Join a local walking club.
* If you have a medical condition or any health concerns, check with your doctor before you start any type of physical activity program.