It's rare for people in the developed world to suffer deficiencies in vitamin A, but that doesn't mean you should take this nutrient for granted. Vitamin A helps to build and maintain healthy teeth, bones, tissues and skin. It also is vital for good vision -- in fact, when people develop vitamin A deficiency, difficulty with night vision often is one of the first symptoms. At the other extreme, too much vitamin A can be toxic.
Vitamin A's Role
Some of vitamin A's potential contributions are easily visible: For example, vitamin A derivatives are used to treat skin disorders, such as acne. But healthy levels of vitamin A benefit your body in many invisible ways as well. Vitamin A helps make white blood cells and maintains the linings of your respiratory, urinary and intestinal tracts -- all actions that protect you from infections. Vitamin A helps with cell division and reproduction, growth of strong bones and development of vital tissues and organs. It is essential for good vision and helps prevent dry eye disorders.
Good Sources
Ideally, a healthy diet should provide the vitamin A you need, according to the National Institutes of Health. The recommended daily doses are 900 mcg for males 14 and older and 700 mcg for females 14 and older. Good animal sources include beef and chicken liver, meats, milk, cheese, cod and halibut fish oil. Except for fortified skim milk, these all are high in saturated fat and cholesterol. Good plant sources -- which are free of fat and cholesterol -- include carrots, spinach, kale, cantaloupe, apricots, papayas, mangoes, broccoli, pumpkin, sweet potatoes, winter squash and fortified oatmeal.
Who Needs Extra?
Your doctor may advise extra vitamin A if you have an ailment that causes frequent diarrhea and affects your absorption of fat. These conditions include celiac disease, Crohn's disease and pancreatic disorders. Vegetarians who don't eat eggs and dairy products also must make an effort to get enough vitamin A through at least five daily servings of fruits and vegetables. A person who has a long-term vitamin A deficiency risks developing dry eyes, night blindness or total blindness, skin disorders, infections, diarrhea and respiratory disorders, warns MayoClinic.com.
Tips and Precautions
A balanced diet including a variety of healthful foods -- lean proteins, fruits, vegetables, dairy products and whole grains -- is the best way to get enough vitamin A and the other nutrients you need. Talk to your doctor before using vitamin A supplements, because taking too much can be harmful. Short-term risks include nausea and vomiting, headache, dizziness, blurred vision and lack of coordination. Longer-term risks include birth defects, liver problems, nervous system disorders and reduced bone density leading to osteoporosis.
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