Eating a nutritious diet is important for optimal health, including eye health. While observational and epidemiological studies have begun to examine the role of antioxidants, including vitamins C and E in preserving eye health, researchers have found little evidence that such nutrients contribute significantly to good vision. Vitamin A, however, has been consistently linked to eye health.
Basics
Vitamin A is categorized as a fat-soluble vitamin and is sometimes referred to as retinol because of its role in producing pigments in the retina of the eye. The vitamin is important in eye health because of its beneficial effects in promoting good vision, particularly in low-light environments.
Recommended Intake
The Institute of Medicine's Food and Nutrition Board advises a daily recommended intake of vitamin A of 900 mcg for adult men and 700 mcg for adult women. Children between the ages of 9 and 13 require about 600 mcg per day, while young people between the ages of 4 and 8 need about 400 mcg per day. Children between 1 and 3 years old need only 300 mcg of the vitamin per day.
Dietary Sources
Quality food sources of vitamin A include eggs, fish, meat and dairy. Beta-carotene, which is a precursor to vitamin A, also is found in large amounts in green leafy vegetables and brightly colored fruits and vegetables.
Cautions
Consuming too much vitamin A can be dangerous as the fat-soluble vitamin is not readily excreted and is stored for extended periods of time in the body. Acute vitamin A poisoning can result from doses much larger than the recommended value, and nutrition professionals thus advise adhering to the recommended daily intakes established by the Institute of Medicine. Eating lots of foods rich in beta-carotene also can result in a yellowing of skin, which returns to normal once you reduce your beta-carotene intake.
