Vitamin A (retinol)

Vitamin A, also known as retinol, is a fat-soluble vitamin that plays an important role in many body functions, including vision, immunity, growth and development.

Read more about vitamin A:


Vitamin A is essential for the proper functioning of many body systems, including vision, the immune system, growth and development, and skin and mucous membrane health. It is also important for the production of red blood cells and regulation of cell growth and differentiation.


Vitamin A can be obtained from plant and animal foods. Some good sources of retinol (the active form of vitamin A) include liver, egg yolks, butter, fish liver oil, dairy products, and some fish. Plant foods such as red and orange fruits and vegetables contain carotenoids, which can be converted to the active form of vitamin A in the body.


Vitamin A deficiency can lead to vision problems, night blindness, increased vulnerability to infections, skin and mucous membrane problems, and stunted growth and development in children.


Too much vitamin A can be toxic and lead to liver, skin, and mucous membrane problems, as well as affect bone growth and development. It is best to get vitamin A from food, not supplements, to avoid an excess.

Recommended dosage:

The recommended daily dose of vitamin A for adults is 900 micrograms for men and 700 micrograms for women. A different dosage is recommended for children according to their age.


Vitamin A may interact with some medications such as retinoids and tetracycline antibiotics, so always consult a doctor before starting any supplementation.

Eye Health:

Vitamin A plays an important role in eye health because its active form, retinol, is converted into retinal, which is necessary for proper visual system function. A lack of vitamin A can lead to night blindness, keratomas and other eye problems.

Skin health:

Vitamin A is also important for skin and mucosal health because it helps maintain healthy cells and regulates sebum production, which protects the skin. It can also help reduce wrinkles and improve complexion.

Immune system health:

Vitamin A is essential for proper immune system function because it helps protect the body from infections and other external aggressors. It can also help speed the healing of wounds and other tissue damage.

Vitamin A during pregnancy:

Vitamin A is very important for the health of a growing fetus, but too much vitamin A can be toxic and lead to fetal defects. Therefore, pregnant women are advised to monitor their vitamin A intake and not exceed the recommended dose.

In general, vitamin A is an important nutrient for many body functions. Although vitamin A deficiency is rare in developed countries, some groups of people, such as children and pregnant women, may need additional vitamin A supplementation.

Table of Vitamin a in Foods

FoodVitamin A (mg)% Daily Value
Sweet potato, baked (1 medium)1096.8122%
Carrots, raw (1 cup)852.695%
Spinach, boiled (1 cup)573.364%
Kale, boiled (1 cup)536.660%
Pumpkin, canned (1 cup)38130426%
Butternut squash, baked (1 cup)22850254%
Red pepper, raw (1 cup)117.513%
Mango, sliced (1 cup)112.312%
Cantaloupe, diced (1 cup)78.69%
Beef liver, pan-fried (3 oz)6.572%
Cod liver oil (1 tablespoon)4.550%
Salmon, sockeye, cooked (3 oz)0.597%
Cheddar cheese (1 oz)0.283%
Egg (1 large)0.33%
Whole milk (1 cup)0.121%

Note: Percentages are based on the recommended daily value of vitamin A for adults, which is 900 mcg RAE (Retinol Activity Equivalents) for men and 700 mcg RAE for women. Please note that percentages may vary depending on age, gender, and other factors.

Some interesting facts about vitamin A:

  • Vitamin A was discovered in the early 20th century and was the first of the fat soluble vitamins to be discovered. Vitamin A research led to the discovery of other important fat soluble vitamins such as vitamin D, vitamin E, and vitamin K.
  • Vitamin A is found in two forms: retinol and carotenoids. Retinol is found in animal foods such as milk, cheese, eggs, and liver, while carotenoids are found in plant foods such as red, orange, and green vegetables and fruits.
  • Vitamin A plays an important role in vision. Retinol, one form of vitamin A, is needed to form the pigment that helps the eyes adapt to the dark. Vitamin A deficiency can lead to vision problems, including night blindness.
  • Vitamin A is also essential for bone growth and development. It helps in maintaining healthy teeth, tooth enamel, and mucous membranes.
  • Excess vitamin A can be dangerous to your health. Too much vitamin A can lead to toxic effects on the body in the form of dry skin, splitting nails, stretch marks, headaches and other symptoms.
  • Interesting fact: Many animals synthesize their own vitamin A from the plant foods they eat. However, cats, ferrets and some other animals cannot synthesize vitamin A from plant foods and must get it from animal products.

Vitamin A is an important nutrient that plays a role in vision, bone growth and development, tooth enamel and mucous membranes. However, an excess of vitamin A can be dangerous, so it is important to watch your intake

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