Nutrition with Samantha: Vitamin A

Vitamin A is a fat-soluble vitamin and is very versatile. It is important for vision, growth and repair of body tissues, maintenance of mucous membranes, reproduction, bone and tooth formation, immunity, and hormone synthesis.

Vitamin A deficiency symptoms include night blindness, rough skin, susceptibility to infection, impaired bone growth, abnormal tooth and jaw alignment, eye problems leading to blindness, and impaired growth.

Toxicity symptoms include red blood cell breakage, nosebleeds, abdominal cramps, nausea, diarrhea, weight loss, blurred vision, irritability, loss of appetite, bone pain, dry skin, rashes, hair loss, cessation of menstruation, liver disease, and birth defects.

It is recommended that adult men get 900 µg RAE and women get 700 µg RAE per day. RAE is retinol activity equivalents, which is the measure of the amount of retinol the body will derive from a food containing preformed vitamin A or beta-carotene. Preformed vitamin A is vitamin A in its active form and beta-carotene is one of the carotenoids. Carotenoids are the pigments yellow, orange, and red found in foods.

Carotenoids possess antioxidant properties and they work with vitamins C and E to protect the body from free radicals. The carotenoids found in dark-green leafy vegetables such as spinach, kale, and collard greens may help prevent age-related macular degeneration, which is oxidative damage to the central portion of the eye that allows you to focus and see details clearly.

There are many sources of vitamin A, including fortified milk, eggs, liver, dark-green leafy vegetables, deep orange fruits, carrots, sweet potatoes, and squash.

Beef liver (3 oz)- 6,582 µg RAE