Vitamin A is one of the most essential vitamins. It is vital for good vision, healthy skin, normal growth and the renewal of body tissue, and it helps protect the body from infections.
Vitamin A is a fat-soluble vitamin that comes in 2 different forms. They are Retinol and Carotene. Retinol is the most purest form of vitamin A, and the Carotene form is converted into Retinol and stored in the liver.
Vitamin A plays an essential role in aiding vision, in maintaining healthy skin and in preserving healthy bones and teeth. It also helps to maintain the mucous membranes, the internal skin surface of our respiratory system and of our digestive organs, and as these are in the first line of attack by an infection, the vitamin became known as the "anti-infective" vitamin for its protective role.
The RNI* for vitamin A for an average adult (not including pregnant or lactating women) is 600-700mcg per day. Normal, healthy adults should NOT exceed 3000 mcg per day!
Consult your doctor before increasing intake of any nutrient or changing your diet in any way!
A List of Rich Sources of Vitamin A
| Vitamin A Rich Foods List | Micrograms (mcg) | Portion |
| Liver (pigs stewed) | 23000 | 100g (3.5oz) |
| Cod liver oil | 18000 | 100g |
| Liver Pate | 7000 | 100g |
| Liver Sausage | 2600 | 100g |
| Butter (fortified with A) | 800 | 100g |
| Margarine (fortified with A) | 750 | 100g |
| Ghee | 700 | 100g |
| Faggots | 450 | 100g |
| Cheese (hard) | 330 | 100g |
| Fresh creams (pasteurised) | > 200 | 100g |
| Eggs | 200 | 100g |
| VEGETABLE SOURCES AS CAROTENE ** | mcg | |
| Carrots (raw) | 8000 | 100g |
| Sweet potato | 4000 | 100g |
| Capsicum pepper (red) | 3800 | 100g |
| Spinach | 3500 | 100g |
| Curly Kale (boiled) | 3200 | 100g |
| Watercress (too little portion size!) | 2500 | 100g |
| Mangoes | 1400 | 100g |
| Apricots | 1200 | 100g |
| Herbs & Spices High Vitamin A Sources but very low portion size! | mcg | per gram |
| Paprika | 360 | 1g |
| Chilli powder | 210 | 1g |
** Carotene - not as rich as Retinol as a source of vitamin A.
"Large doses of vitamin A can be dangerous and will cause nausea, vomiting, dizziness, itching skin and even hair loss. Never exceed the limit. If you eat lots of foods rich in vitamin A in the form of carotene the body will absorb it, but take care not to go overboard with supplements or foods high in vitamin A"
What if you're not getting vitamin A from foods?
The most notable sign of vitamin A deficiency is poor vision. A condition where the eyes are unable to adjust adequately to darkness is known as night blindness.
Vitamin A deficiency can also lead to skin complaints - on the scalp in the form of dandruff, on the face as acne and other blemishes, and on the body as boils or skin infections like eczema and impetigo. Babies skin rashes and infections MAY be due to this deficiency, as babies cannot store Vitamin A as well as adults.
You may become deficient in vitamin A if you are ill - for instance with a respiratory disease such as pneumonia - and reserves of the vitamin drop, or when certain drugs interfere with it.
Who Needs Vitamin A?
While everyone needs vitamin A, pregnant and breast feeding women should ensure that they are getting more than adequate supplies. Some doctors recommend that babies should be given vitamin A drops but, we recommend you consult your doctor about this issue first, and in any case never exceed the stated dosage!
Children who wont be tempted by foods rich in vitamin A may benefit from cod liver oil or halibut oil tablets. Anyone with a skin complaint (especially adults suffering from acne), may be advised to add extra vitamin A to the diet as this may improve the skin.
Elderly people who have poor diets, people with respiratory illnesses, and smokers should also consider vitamin A supplementation or foods high in vitamin A.
Source: WL
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