About Vitamin A

About Vitamin A

Vital for Vision, Skin, and Immunity

Vitamin A is an essential fat-soluble nutrient that plays a key role in maintaining healthy vision, supporting the immune system, promoting reproductive health, and ensuring the proper function of the heart, lungs, kidneys, and other organs.

Understanding Vitamin A and its role in your body can help you make informed, health-conscious choices.

🧠 What Does Vitamin A Do?

• 👁️ Supports Eye Health:
  Vitamin A is critical for good vision—especially night vision. It helps produce rhodopsin, a pigment in the retina that allows the eye to see in low light.

• 🛡️ Boosts Immunity:
  It strengthens the immune system by supporting the health of skin and mucous membranes, which serve as the body’s first line of defense.

• 🧬 Promotes Cellular Growth:
  Vitamin A is involved in cell division and reproduction, which helps the body grow and heal.

• ✨ Improves Skin and Surface Tissues:
  It contributes to smooth, healthy skin and supports the lining of the lungs, intestines, and urinary tract.

🥕 Types of Vitamin A

1. Preformed Vitamin A (Retinol)
   Found in animal products such as liver, eggs, butter, and fortified dairy.

2. Provitamin A (Beta-Carotene)
   Found in plant-based foods like carrots, sweet potatoes, spinach, kale, and mangoes. Your body converts beta-carotene into active vitamin A.

⚠️ Signs of Vitamin A Deficiency

• Dry eyes or night blindness

• Dry, flaky skin

• Frequent infections

• Delayed growth in children

• Poor wound healing

Severe deficiency can lead to vision loss and increased susceptibility to infections.

✅ Top Food Sources of Vitamin A

• Carrots 🥕

• Sweet potatoes

• Spinach and kale 🥬

• Red bell peppers

• Eggs 🥚

• Liver (beef or chicken)

• Fortified dairy products (milk, cheese)

Tip: Eating Vitamin A–rich foods with a healthy fat (like olive oil or nuts) helps your body absorb it better.

🧘‍♀️ How Much Vitamin A Do You Need?

• Adults (19+ years):

  • Men: 900 mcg RAE/day

  • Women: 700 mcg RAE/day

• Pregnant or breastfeeding women may need more—consult your healthcare provider.

RAE = Retinol Activity Equivalents, which includes all forms of vitamin A from food and supplements.

🛑 Too Much of a Good Thing?

Yes. Excess vitamin A (especially from supplements) can be toxic and cause headaches, dizziness, liver damage, or birth defects. Stick to recommended daily values unless directed by a healthcare provider.

Focus on a colorful, balanced diet rich in fruits and vegetables to naturally support your vitamin A levels. When in doubt, nature knows best.