Vitamin A: Fuel Your Body with Essential Nutrients

Unlock the Power of Vitamin A

Vitamin A is a vital nutrient that plays a crucial role in maintaining good vision, a strong immune system, and healthy skin. It’s essential for growth and development, especially in children.  

Two Ways to Get Your Vitamin A

There are two primary forms of vitamin A:

• Preformed Vitamin A (Retinol): Found in animal-based foods like:
  
  • Fatty fish (salmon, mackerel, tuna)
  • Eggs  
  • Dairy products (milk, cheese, yoghourt)  
  • Liver (consume in moderation due to high vitamin A content)  

• Provitamin A (Beta-Carotene): Found in plant-based foods and converted into vitamin A by the body:
  
  • Colourful fruits and vegetables (carrots, sweet potatoes, spinach, kale, mangoes, apricots)  
  • Fortified cereals and plant-based milk alternatives

How Much Vitamin A Do You Need?

The recommended daily intake of vitamin A varies based on age and gender. Most adults need around 700-900 micrograms retinol equivalents (RE) per day. However, it’s generally easy to meet your vitamin A needs through a balanced diet.  

Note: Excessive vitamin A can be harmful, so it’s essential to consume it in moderation.  

Maximise Your Vitamin A Intake

To ensure you’re getting enough vitamin A, incorporate a variety of vitamin A-rich foods into your diet. Aim for a colourful plate filled with fruits, vegetables, and lean proteins.

Remember: While vitamin A supplements are available, it’s always best to prioritise whole foods for optimal nutrient absorption and overall health.

By understanding the importance of vitamin A and incorporating it into your diet, you can support your body’s overall well-being.

Vitamin A: Too Much Can Be Harmful

Vitamin A is essential for good health, but consuming too much can be harmful.  

While vitamin A plays a crucial role in vision, immune function, and cell growth, excessive intake can lead to serious health problems.  

Risks of Too Much Vitamin A

• Bone health: High vitamin A intake over time can weaken bones, increasing the risk of fractures, especially in older adults.  
• Pregnancy: Excessive vitamin A during pregnancy can harm the unborn baby.  
• Liver damage: Long-term high doses of vitamin A can damage the liver.  
• Other potential issues: Symptoms like headache, nausea, vomiting, skin problems, and hair loss can occur with excessive vitamin A intake.  

Where to Find Vitamin A

• Liver: A very rich source of vitamin A. Limit consumption to once a week or less.  
• Supplements: Many multivitamins and fish oil supplements contain vitamin A. Check labels carefully and avoid exceeding recommended daily intake.  
• Fortified foods: Some dairy products and cereals are fortified with vitamin A.  

Important Considerations

• Pregnant women: Avoid liver, liver products, and vitamin A supplements unless advised by a healthcare provider.  
• Older adults: Limit vitamin A intake to 1.5mg (1,500 µg) per day from food and supplements combined to reduce bone fracture risk.  

It’s essential to maintain a balanced diet and consult with a healthcare professional if you have concerns about your vitamin A intake.

By following these guidelines, you can enjoy the benefits of vitamin A without risking potential health problems.

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