Known as the “eye” vitamin, it was first identified in 1913.
Where is it found? Animal foods such as meat, eggs, milk
Plant foods such as carotenoids. The most common carotenoid is betacarotene.
What does Vitamin A do?
protects the body against poluted air and is important for eyesight and mucous menbranes
Vitamin A can also help in building resistance to infections.
Is very important to the skin, and high doses of A are presribed for acne
What do I have to eat to get Vitamin A?
Cod and halibut, dairy, sardines, egg yolk
Vegetables: Broccoli, carrots, spinach, tomatoes, pumpkin, squash, yams, kale, turnip greens, sweet potatoes
Vitamin A is believed to be the most versatile fat-soluble vitamin because of its role in many body processes.
Vitamin A is important for growth, reproduction, proper bone development, healthy skin and the immune system.
It is necessary for healthy skin and mucous membranes of the mouth, stomach, intestines, lungs.
Too little Vitamin A can lead to a lack of mucus in the eye, causing drying and hardening of the cornea, which can result in blindness.
A deficiency can also cause night blindness or the slow recovery of vision after flashes of bright light at night.
Most of us get enough Vitamin A from our diet,and do not need supplements. The recommended intake for Vitamin A for females ages 20 and older is 700 micrograms and 900 micrograms for males. Remember that although too little Vitamin A can pose some problems, too much can be devastating. Chronic high intakes can lead to toxicity and result in damage to our bones, liver, and increased blood lipid fat levels.
So get your Vitamin A from the foods you eat!
Taken in part from: Ternus, M., & Broihierk, K., (2007). Vitamins: Boost your Energy and Enhance Your Body. Avon, MA., F& W Publications