The Role of Vitamin A and Foods Rich in It

1. Supports Vision

Vitamin A is crucial for maintaining healthy vision, especially in low-light conditions. It helps form rhodopsin, a pigment in the retina that allows the eyes to see in dim light. A deficiency can lead to night blindness.

2. Boosts Immune Function

Vitamin A strengthens the immune system by supporting the production and function of white blood cells, which fight infections.

3. Promotes Healthy Skin and Mucous Membranes

It helps maintain the health of skin and mucous membranes, which act as barriers to bacteria and viruses.

4. Aids in Growth and Development

Vitamin A is essential for proper cell growth and differentiation, making it particularly important for children’s growth and development.

5. Contributes to Reproductive Health

It supports reproductive health in both men and women by ensuring proper functioning of the reproductive organs.

Vitamin A can be found in two main forms:

● Preformed Vitamin A (retinol and retinyl esters): Found in animal-based foods.

● Provitamin A Carotenoids (like beta-carotene): Found in plant-based foods, which the body converts into active vitamin A.

Animal-Based Sources (Preformed Vitamin A)

● Liver (beef, chicken): One of the richest sources.

● Egg yolks

● Dairy products: Milk, butter, cheese

● Fish oils: Cod liver oil

Plant-Based Sources (Provitamin A Carotenoids)

● Carrots

● Sweet potatoes

● Pumpkin

● Spinach and other leafy greens (e.g., kale, collard greens)

● Red and yellow bell peppers

● Mangoes and papayas

● Apricots

The Recommended Dietary Allowances (RDAs) for vitamin A are set to meet the needs of nearly all (97-98%) healthy individuals. These values are measured in micrograms (mcg) of retinol activity equivalents (RAE), which account for both preformed vitamin A (from animal sources and supplements) and provitamin A carotenoids (from plant sources).