Vitamin A

Vitamin A is a fat soluble vitamin that we need for healthy vision, skin and bones as well as for a healthy immune system. It is stored in the liver and is released when needed for the body to use.

What are carotenoids?

Carotenoids are phytonutrients found in brightly colored fruits and vegetables. There are many different types of carotenoids, each with their own different functions. One example of a carotenoid is beta- carotene. Beta- carotene can be converted into vitamin A in the body.

Signs of a vitamin A deficiency

• Night blindness
• Poor growth in children
• Poor wound healing
• Decreased immunity
• Acne
• Fertility problems

How much vitamin A should I be consuming each day?

Recommended Daily Allowance: 700-900mcg for adults over 19 years of age.

Vitamin A can be toxic in excess, thus one should not exceed the upper limit of 3000mcg/day! This is why supplementation of vitamin A should be avoided, unless indicated by your doctor.

Good sources of vitamin A

The following are foods rich in vitamin A:

• Livers
• Sweet potato
• Pumpkin and butternut
• Carrots
• Spinach
• Eggs
• Melon
• Milk

Try to include a good source of vitamin A into your diet daily, but remember that moderation is key.