Vitamin A is an essential vitamin that your body uses for bone growth, reproduction, cell differentiation, cell division, vision, immune function and the maintenance of healthy bones, skin, mucous membranes, soft tissues and teeth. You can consume vitamin A in two main forms: preformed vitamin A from animal products and carotenoids like beta-carotene from plant foods. Beta-carotene is an antioxidant your body can transform into vitamin A.
Fat-soluble Vitamins
Fat-soluble vitamins are those that dissolve in oil, not water. Vitamin A is a fat-soluble vitamin, along with vitamins D, E and K. Cooking does not destroy these vitamins. You also don't need to consume them every day, since your body stores them in your fat cells. However, because your body stores them, you may consume too much and risk toxicity if you take mega-doses of these vitamins.
Absorption
Vitamin A from animal products is absorbed more efficiently than that from the carotenoids. When you consume foods containing vitamin A or beta-carotene, you should include some fat in your meal to aid in the absorption process. Because beta-carotene is only transformed into vitamin A when you need it, take vitamins that contain beta-carotene rather than preformed vitamin A to lower the risk of toxicity.
Sources
Eggs, liver, cod, halibut, butter and milk are all sources of preformed vitamin A. Fortified breakfast cereals also often contain vitamin A. Beta-carotene is found in dark green and dark orange vegetables, including carrots, sweet potatoes, spinach, broccoli, collard greens, cantaloupe, kale, apricots, mango, papaya, peaches, pumpkin and other winter squash and red peppers.
Recommended Intake
Children up to 6 months of age need 400 mcg per day of vitamin A, and children between 7 and 12 months of age need 500 mcg per day. The recommended dietary allowance for vitamin A for 1- to 3-year-old children is 300 mcg per day; 4- to 8-year-old children need 400 mcg; and 9- to 13-year-old children need 600 mcg. Males 14 and older need 900 mcg per day, and females 14 and older need 700 mcg per day. Women who are pregnant or breastfeeding need 750 to 770 mcg per day and 1200 to 1300 mcg per day, respectively, depending on their age.
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