Vitamin A is essential for the development, function and reproduction of many areas of the body. A lack of the vitamin can eventually result in a deficiency and lead to many health complications. The World Health Organization reports that vitamin A deficiency is a major health concern among low-income and underdeveloped countries. Consult a registered dietitian for healthy food sources of vitamin A and other nutritional guidelines.
Vitamin A Function
Vitamin A is a fat-soluble vitamin that is necessary for good vision. It also serves roles in cellular reproduction, immunity, bone formation and wound healing. Vitamin A is derived from two sources: retinoids, which are derived from animal sources, and carotenoids, which are derived from plants, notes the University of Maryland Medical Center. Both types of vitamin A are used by the body and found naturally in many different foods.
Vitamin A Deficiency
Pregnant women and preschool children are at the highest risk for vitamin A deficiency, reports the World Health Organization. Vitamin A deficiencies are more common in countries like Africa and Southeast Asia, where income is low. Children who lack the essential vitamin can suffer from visual impairment and blindness. If left untreated, vitamin A deficiency among children can lead to infections, diseases and even death. Vitamin A deficiency can occur among pregnant women during the last trimester due to higher demands of the vitamin from both mother and child. Lack of vitamin A can result in abnormal fetal development and maternal mortality.
Recommendations
Men should get 900 mcg or 3,000 international units of vitamin A per day, recommends the Linus Pauling Institute. Women require 700 mcg or 2,300 IU of vitamin A daily. The institute warns against taking dietary supplements that exceed 5,000 IU of vitamin A from retinol daily; instead, use supplements that provide no more than 2,500 IU of vitamin A daily. Check with your doctor first before using any supplements. Consuming a well-balanced diet ensures you get adequate vitamin A daily. A registered dietitian can educate you on the healthiest foods necessary for your specific condition and lifestyle.
Vitamin A Sources
Vitamin A, as retinol, can be found in a variety of animal-based foods. Some examples include eggs; beef, calf and chicken liver; pork; poultry and fish liver oils. Dairy products such as whole milk, yogurt, butter, cheese and cottage cheese also provide sources of vitamin A. Colorful fruits and vegetables contain vitamin A in the form of carotenoids. Some examples include green leafy vegetables like kale, spinach, collard greens and broccoli. Orange and yellow fruits and vegetables such as carrots, sweet potatoes, pumpkins, apricots, squash, peaches, papaya and mangoes also provide significant sources of carotenoids. Consuming fruits and vegetables that are rich in beta carotene and other carotenoids will increase vitamin A levels in your body, notes UMMC.
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