Vitamin A is one of those vitamins that you've heard about all your life and know it's good for you but can never remember why. I'm here to tell you.
First things first: what is it?
It’s a fat-soluble vitamin. This just means that when you eat something with Vitamin A in it, it will be absorbed into your body along with the fats and oils in the food. So, high-fatty foods are excellent to eat along with Vitamin A.
Vitamin A can be split into two categories: Retinol and Carotenoids. All this means is if Vitamin A is found in animal products, it’s called Retinol. If Vitamin A is found in plant products, it’s called Carotenoids.
Okay, now I know what it is. What are the benefits?
Some, but not all, benefits:
1. Protects Eye Health: Vitamin A works wonders for your eyes. It helps with aging, dry eyes, and fights against eye disease.
2. Provides Immune Support: This vitamin is so good for regulating your genes to help fight against illnesses and diseases.
3. Fights Inflammation: Vitamin A has antioxidant properties that help to fights petty things like inflammation.
4. Skin Health and Cell Growth: This amazing vitamin helps cuts and wounds heal. It also tends to incredible things like increase collagen production and keeps your hair healthy.
5. Prevents Cancer: Studies have shown that a regular intake of Vitamin A can help to prevent many types of cancers.
Wow, okay. I definitely want some of this Vitamin A. Where do I get it?
Here are some of the foods that have lots of Vitamin A:
1. Carrots
2. Pumpkins
3. Sweet Potatoes
4. Spinach
5. Collard Greens
6. Kale
7. Apricots
8. Cantaloupe
9. Broccoli
10. Tomatoes
How much do I even need?
The recommended daily intake is 900mcg for men and 700mcg for women. This isn’t hard to do if you’re following a healthy diet. For instance, half a cup of raw carrots contains about 460mcg of Vitamin A. So, if you’re eating vegetables high in Vitamin A, you won’t have to worry about getting enough.
However, keep in mind that you also don’t want too much Vitamin A. It’s important not to have more than 3,000mcg per day – or you’d have to worry about toxicity.
What will happen if I have too much?
Well, here are some of the things that might happen if you have too much Vitamin A:
- Vision problems
- Joint and bone pain
- Poor appetite
- Nausea and vomiting
- Sunlight sensitivity
- Hair loss
- Jaundice
- Liver damage
** Any of these could also be symptoms of something else, so if you think you have Vitamin A toxicity, please consult with your doctor.
Okay that sounds bad. … what happens if I get too little?
Being deficient in Vitamin A can also cause some problems like:
- Dry skin, eyes, and lips
- Night blindness
- Infertility and trouble conceiving
- Delayed growth
- Throat and chest infections
- Poor wound healing
- Acne and breakouts
- Impaired immunity
- Thick or scaly skin
** Any of these could also be symptoms of something else, so if you think you have Vitamin A deficiency, please consult with your doctor.
Wow, okay I get it: I’ll get the recommended amount of Vitamin A.
Good! And just in case you forget any of this important information, here’s a handy infographic on the subject.
To summarize...
- Vitamin A is an important vitamin that helps maintain eye, skin, bone, and immune health (amongst other things)
- It is found in both plant and animal products
- If you're a man you need between 900mcg and 3000mcg of Vitamin A daily
- If you're a woman you need between 700mcg and 3000mcg of Vitamin A daily
- Too much or too little of Vitamin A can lead to numerous health problems, so make sure you stay within the limits