Vitamin A is one of the most important nutrients. It maintains healthy vision and supports the immune system. This is a fat-soluble vitamin, which means that it dissolves in fat and is stored, so the body has access to it when needed. It is stored mainly in the liver.
There are two types of vitamin A: retinol and carotenoids. Retinol comes from codfish, cod liver oil, liver, egg yolk, and dairy. Carotenoids come from carrots, sweet potatoes, yellow, red, and orange-coloured fruits, and red or yellow vegetables. Animal-based vitamin A can be toxic in large quantities, but vegetable-based ones are safe because carotenoids convert to vitamin A only when the body needs them to.
The best fruit sources are guava, mango, watermelon, persimmon, and apricot. The best vegetable sources are carrots, sweet potatoes, pumpkin, kale, spinach, and dandelion leaves. Great sources are also butter and cheese. One source is herbs like parsley and dill.
It’s easier to absorb it from cooked vegetables than raw ones. Baking or frying vegetables on high heat can destroy vitamin A.
Benefits
- Maintains healthy vision
- Promotes normal growth
- Supports normal immune system
- Helps with iron-metabolism
- Supports skin health
- Promotes normal mucous membrane
Symptoms of lacking vitamin A
- Night blindness
- Dry eyes
- Chapped lips
- Dry mucous membrane
- Thin or scaly skin
- Weak immunity
- Fertility issues
- Respiratory tract infections
- Growth issues
Recommended amounts
Source: National Institute of Health (NIH)
Eating a variety of vegetables, animal products, and fruits can help ensure you get enough vitamins.
It is recommended to get this vitamin from nutrition. Consult your healthcare professional before taking supplements.
Read also a related article about iron.