Vitamin A, or retinol, is a fat soluble vitamin that is stored in the liver. It comes in two forms that the body can use. Vitamin A is found in animal products such as liver and whole milk. Colorful fruits and vegetables, such as carrots and cantaloupes, contain provitamin A carotenoids, which are converted into vitamin A by the body. One example of these is beta-carotene.
Benefits of Vitamin A
Vitamin A is key to maintaining the immune system and healthy vision and skin. People who consume a diet rich in vitamin A and beta-carotene have a lower risk of many types of cancer. It is an antioxidant that can protect the body from damage from free radicals that can lead to heart disease and cancer.
How Much Vitamin A Do You Need?
Adult males need 3,000 IU of vitamin A per day, and women need 2,310. Women who are pregnant need 2,565 IU and those who are breast-feeding need 4,300. The upper limit for daily intake is 10,000 IU.
Vitamin A deficiency is very rare in North American, and it is generally not recommended that people take a vitamin A supplement. Pregnant women should not take a supplement or eat too much liver, since excess vitamin A has been linked to birth defects. Beta-carotene from fruits and vegetables does not have this effect.
However, if someone eats a large quantity of carrots, the beta-carotene can turn the skin yellow or orange. This is a harmless condition that will go away once the beta-carotene consumption slows down.
Because vitamin A is fat-soluble, it is important to consume sources of it with some form of fat to increase absorption. For example, have a spinach salad with dressing that has fat in it, not fat-free, or saute carrots in butter or oil.
Food Sources of Vitamin A
Here are 10 of the top foods to eat to get the vitamin A you need, according to the National Institutes of Health.
- Beef liver, 3 ounces, 27,185 IU
- Carrots, cooked, ½ cup, 13,418 IU
- Chicken liver, 3 ounces, 12,325 IU
- Spinach, cooked, ½ cup, 11,458 IU
- Kale, cooked, ½ cup, 9,558 IU
- Cantaloupe, 1 cup, 5,411 IU
- Apricots, ½ cup, 2,063 IU
- Papaya, 1 cup, 1,532 IU
- Mango, 1 cup, 1,263 IU
- Sweet potato, cooked, 1,096 IU
Vitamin A, or retinol, is an important nutrient, but not one that can be taken with abandon. It is good for the body in many ways when a diet rich in vitamin A or beta-carotene is consumed. However, because it is not easily excreted from the body, overconsumption is not recommended.
When consumed properly, it can benefit the eyes, skin and immunity and help prevent heart disease and cancer by neutralizing free radicals.
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