What is it? Vitamin A is a fat-soluble vitamin that supports normal cell growth and development. Vitamin A comes in two main forms. Retinol is a form of vitamin A that's ready for use by our bodies; it comes from animal products like meat and dairy. Carotenoids are plant dyes, beta carotene for example, which our bodies convert into usable vitamin A.
Why do we need it? Vitamin A plays an important role in maintaining healthy vision, strong bones and teeth, and a robust, responsive immune system. Vitamin A is also essential to reproduction. It can protect cells against free radicals.
How much do we need? Talk to your doctor about your vitamin A needs, as certain conditions, as well as your diet and alcohol intake, could affect your needs. Women who are pregnant or breast-feeding will also need more vitamin A than usual.
Recommended daily allowance varies by age and gender:
- 0 to 6 months of age: 400 µg
- 7 to 12 months of age: 500 µg
- 1 to 3 years of age: 300 µg
- 4 to 8 years of age: 400 µg
- 9 to 13 years of age: 600 µg
- 14 years and older - males: 900 µg
- 14 years and older - females: 700 µg
Where is it found? Foods high in vitamin A include:
Fruits and vegetables
- broccoli
- cantaloupe
- carrots
- pumpkin and other squash
- spinach and other dark green, leafy vegetables
- sweet potatoes
Dairy
- cheese
- cream
- milk
Meat and alternatives
- cod
- eggs
- halibut
- kidney
- liver
