Vitamin A: benefits and sources –

As a child, were you ever told to eat carrots because they would help you see better? Well, that’s not entirely wrong – carrots contain vitamin A, a nutrient that may actually help protect your eyesight (among other functions).

WHAT IS VITAMIN A

It is a critical vitamin that helps your body develop and function properly. There are two types, which come from different sources:

You carotenoids (provitamin A) are found in plant foods such as carrots and sweet potatoes, fortified foods (where vitamins are added) and supplements. To digest carotenoids, your body needs healthy fats to transform (convert) them into another active form of the vitamin (retinol). One of the most common carotenoids is beta-carotene, which is responsible for giving plants their orange and red pigments.

You retinoids (retinol or preformed vitamin A) are found in animal foods such as eggs, fish, milk and liver. Your body can use this form immediately.

BENEFITS OF VITAMIN A

This nutrient plays many important roles. It’s good for supporting healthy fetal growth and development and beyond, as well as:

1

Maintains a healthy vision

One of the most important roles of this vitamin is to preserve and maintain your eyesight. It helps turn light hitting your eye into an electrical signal that can be sent to your brain.

Your body also uses it to produce pigments for your retinas to function well and moisture for your corneas. An early sign of vitamin A deficiency is night blindness (nyctalopia), which can lead to permanent vision loss if left untreated.

Foods rich in vitamin A may reduce your risk of developing cataracts or age-related macular degeneration (AMD) and may even restore some vision loss, according to a study.

two

Helps with immune system function

It strengthens the immune system by supporting white blood cells and the mucous membranes of the lungs, intestines and urinary tract. This helps to ward off infections and toxins (also called free radicals) that cause inflammation and disease.

Giving vitamin A supplements to children with measles has been shown to reduce the severity of the disease, according to the World Health Organization.

3

Keep bones and teeth strong

Vitamin A helps maintain proper bone growth and development, lowering the risk of injury or disability. But it’s important to find a balance. The researchers found that the vitamin may also be associated with an increased risk of bone health problems, including hip fractures and osteoporosis.

4

Keeps the skin clean

Many people claim that vitamin A is an effective treatment for acne and age-related skin changes, including wrinkles and age spots. But it’s important to use with care, regardless of whether you add vitamin A-rich foods to your diet or use nutrient-based creams.

Eating too little vitamin A can lead to blocked sweat glands, increasing your risk of developing acne. Already, excess (hypervitaminosis) can discolor the skin and leave it dry.

5

Supports reproductive health

Adequate amounts of vitamin A in your diet are essential for healthy reproductive function. Deficiency can lead to infertility and cause growth and development delay in children.

But too much vitamin A during pregnancy can harm the fetus, causing birth defects and an increased risk of infections and disease. Pregnant people should avoid foods that contain large amounts of vitamin A, such as pate and liver, as well as vitamin A supplements.

Milk is also a source (photoedu/Thinkstock/Getty Images)

BEST SOURCES OF VITAMIN A

Your body doesn’t naturally produce vitamin A, but you can find it in many foods.

dairy products: Dairy products are an excellent source of vitamin A, from milk and yogurt to cheese and butter. Milk, low-fat spreads, and many cereals are often fortified with vitamins, including vitamin A, so you don’t have to look far to get your recommended daily amount.

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Eggs: Eggs are a nutritious part of any meal, with egg yolks containing nearly all the vitamins and minerals your body needs to function well. One hard-boiled egg contains 75 micrograms (mcg), or 8% of the daily recommended amount of vitamin A. Eggs also contain the carotenoids lutein and zeaxanthin, which can help protect your eyesight.

– (Hajakely/Thinkstock/Getty Images)

Fish: oily fish are among the best sources. Try salmon, mackerel or bluefin tuna. It doesn’t take much: A 3-ounce serving of cooked sockeye salmon provides 7% of the recommended daily amount.

– (YelenaYemchuk/Thinkstock/Getty Images)

Liver and derivatives: Liver is the best dietary source of vitamin A, including cod liver oil and liver pâté. Foods like liverwurst are so rich in this essential nutrient that you may need to limit it to no more than one meal a week to avoid overeating. A 3-ounce serving of fried beef liver contains about 6,600 mcg — over 700% of the daily recommended amount.

– (Andrey Zhuravlev/Getty Images)

Fruits and vegetables: oil, seeds and nuts provide a good dose of the vitamin, along with most yellow-orange and dark green leafy vegetables and fruits. A whole sweet potato in the skin has about 1,400 mcg of vitamin A. A half cup of raw carrots is more than 450 mcg, or 51% of your daily requirement. Other rich foods include apricots, peaches, broccoli, grapefruit, squash, watermelon and spinach.

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HOW MUCH VITAMIN DO YOU NEED A DAY?

Your recommended intake (in micrograms) is:

(Recommended daily value by age)

6 to 11 Months: 500 mcg 12 to 23 Months: 300 mcg 2 to 18 Years (Female Assigned at Birth): 300 to 700 mcg Over 18 Years (Female Assigned at Birth): 1600 to 1800 mcg 2 to 18 (Male Assigned at Birth) at birth): 1400 to 2200 mcg Over 18 years (male assigned at birth): 2000 to 2400 mcg 14+ years and pregnant: 750 to 770 mcg 14+ years and lactating: 1200 to 1300 mcg

EXCESS OF VITAMIN A

Your body stores leftovers that it doesn’t immediately need. They can reach an unsafe level and lead to:

Blurry vision Bone pain Dizziness Dry skin Hair loss Headache Nausea or vomiting Skin rash or discoloration (yellow-orange due to excess beta-carotene).

VITAMIN A SUPPLEMENTS

It is also available as a nutritional supplement. But unless you have a diagnosed vitamin A deficiency, it’s always best to meet your vitamin needs through a healthy, balanced diet. In most cases, you don’t need to take supplements if you’re getting enough of what you need from food.

If you suspect you may be lacking this vitamin, talk to your doctor about next steps. Your symptoms and a blood test can confirm the diagnosis and guide treatment.