Vitamin A Deficiency

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Vitamin A Deficiency: Symptoms Indians Ignore, Food Sources, and How to Prevent It Naturally


By Saranya – Dietician, Nutrition Educator, Diabetes Educator

Immunity


`Vitamin A is one of the most ignored micronutrients in Indian diets, yet its deficiency silently affects vision, immunity, skin health, and gut lining.

`Many people think Vitamin A is only related to eyesight. In reality, it plays a major role in protecting your immunity, maintaining healthy skin, supporting digestion, and preventing frequent infections.

`Let us understand why this micronutrient is very important and how to correct deficiency using simple Indian foods.

What is Vitamin A?

Vitamin A is a fat-soluble vitamin required for:

  • Good vision, especially night vision

  • Strong immunity

  • Healthy skin and mucous membranes

  • Proper gut lining integrity

  • Growth and development in children

Why Vitamin A Deficiency is Common in India

Even though food is available, deficiency happens due to:

  • Low intake of colorful vegetables

  • Excess polished rice and refined foods

  • Poor fat intake (Vitamin A needs fat for absorption)

  • Frequent infections affecting absorption

  • Gut health problems

Symptoms People Commonly Ignore

Many people live with these symptoms without knowing the reason:

  • Night blindness

  • Dry eyes

  • Frequent cold and infections

  • Dry, rough skin

  • Delayed wound healing

  • Poor immunity in children

  • Digestive issues due to weak gut lining



Immunity


Best Indian Food Sources of Vitamin A

You do not need supplements. Traditional foods are enough.

Plant sources (Beta carotene)

  • Carrot

  • Pumpkin

  • Sweet potato

  • Spinach (Palak)

  • Murungai keerai (Drumstick leaves)

  • Agathi keerai

  • Mango

  • Papaya

Animal sources (Retinol – ready form)

  • Egg yolk

  • Milk

  • Butter

  • Liver (for non-vegetarians)

Important: Vitamin A Needs Fat for Absorption

Always eat these foods with:

  • Ghee

  • Groundnut oil

  • Coconut

  • Sesame oil

Without fat, Vitamin A will not be absorbed properly.

Role of Vitamin A in Gut Health and Immunity

`Vitamin A helps maintain the gut lining. A healthy gut lining prevents infections, improves nutrient absorption, and strengthens immunity. This is why children with poor Vitamin A intake fall sick often.

Simple Ways to Include Vitamin A Daily

  • Add grated carrot in salads

  • Prepare keerai poriyal with coconut

  • Add pumpkin in sambar

  • Eat one egg daily

  • Include papaya or mango as fruit

  • Use ghee in meals

Who is at Higher Risk?

  • Children

  • Pregnant women

  • Elderly

  • People with gut issues

  • People eating refined diets

Immunity


Conclusion

`Vitamin A deficiency is silent but dangerous. The solution is not tablets but returning to colorful traditional foods cooked with healthy fats.

Small daily food changes can prevent long-term health issues and improve immunity naturally.


By Saranya – Dietician, Nutrition Educator, Diabetes Educator


About the Author

Saranya is a Dietician and Nutrition Educator with over 20 years of experience promoting traditional, practical, and sustainable food habits for better health. She strongly believes that consistency and traditional diets are the foundation of long-term wellness and does not recommend shortcuts for any health issue.

Read more practical nutrition articles at:  https://saranyanutritionist.blogspot.com/

Need guidance? Connect with Saranya for personalised diet support. Whatsapp link

⚠️ Disclaimer :For educational purposes only. Consult a professional for individual health advice.


Location: Chennai, Tamil Nadu, India

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