Vitamin A

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN A

  • Retinol

  • Retinal

  • Retinoic acid

  • Beta carotene can easily be converted to vitamin A as needed

  • Fat soluble

Best plant food sources

Retinoids

Vegetables: dark leafy greens

Beta carotene

Fruits: yellow and orange fruits (apricot, cantaloupe, mango)

Vegetables: carrots, chilies, broccoli, dark leafy greens (turnip greens, kale, spinach), pumpkin, squash (butternut, acorn), sweet potatoes, yellow/orange vegetables

Grains: fortified cereal

Function in the body

  • Supports immune system, helps the body resist infection

  • Supports reproductive system and fetal development

  • Antioxidant

  • Supports growth and repair of body tissues

  • Maintains integrity of white and red blood cells

  • Maintains stability of cell membranes, healthy skin, mucous membranes

  • Needed for the formation of bones and teeth

  • Needed for good eyesight (especially night vision)

  • Helps the heart, lungs, kidneys work properly

Health Benefits

  • Reduces risk of cancer (lung, prostate, skin)

  • Protects against cataracts

  • Reduces risk of heart disease

  • Lowers cholesterol

  • Slows down age-related macular degeneration

  • Lowers risk of death from measles and shortens fever and diarrhea

Symptoms of deficiency

  • Night blindness

  • Complete blindness

  • Diarrhea

Groups at risk of being deficient

  • Infants, young children, pregnant and breastfeeding women in developing countries

  • People with cystic fibrosis

Excess intake

  • Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones

Other notes

  • Can build up during pregnancy and cause birth defects

  • Requires a little bit of fat for absorption