Vitamin A (Retinol)

Vitamin A is a fat-soluble vitamin, also known as retinol because it produces pigments in the eye's retina. 

Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.

Retinol is an active form of vitamin A. It is found in animal liver, whole milk, and some fortified foods.

Carotenoids are dark-colored dyes (pigments) found in plant foods that can turn into a form of vitamin A. There are more than 500 known carotenoids. One such carotenoid is beta-carotene.

Health Benefits

Vitamin A ensures Good immunity, Healthy Eyes, Soft and Supple skin, Stronger Bones and Teeth, Repair and Replace of Old Tissues and healthy Reproductive System. prevents Urinary Stones, Muscular Dystrophy, Acne, Certain Cancers, Ageing and Lowers Cholesterol.

Amount per Day

It is 10,000 IU/day (plant-derived) for adult males.

8,000 for adult females - 12,000 if lactating.

4,000 for children ages 1-3

5,000 for children ages 4-6

7,000 for children ages 7-10.

Life stage group	RDA Adequate intakes (AI*) μg/day	Upper limit μg/day
Infants 0–6 months 7–12 months	400* 500*	600 600
Children 1–3 years 4–8 years	300 400	600 900
Males 9–13 years 14–18 years 19 – >70 years	600 900 900	1700 2800 3000
Females 9–13 years 14–18 years 19 – >70 years	600 700 700	1700 2800 3000
Pregnancy <19 years 19 – >50 years	750 770	2800 3000
Lactation <19 years 19 – >50 years	1200 1300	2800 3000

Vitamin A Deficiencies

The major deficiency symptoms of Vitamin A include keratinization of the skin, night blindness, burning sensation or itching in eyes, inflammation of eyelids, xerophthalmia (dryness of the conjunctiva), dull lusterless hair dandruff, brittle nails that break easily, sexual disorders, precancerous changes in the body tissues. The deficiency of Vitamin A might also result in fatigue, insomnia and depression.

Vitamin A Toxicities

while not as common as deficiency, also lead to disease. Vitamin A and most retinoids are highly toxic when taken in large amounts, and the most common cause of this disorder in both man and animals is excessive supplementation. In contrast, excessive intake of carotinoids are not reported to cause disease. 

Vitamin A overdose can have symptoms such as blurred vision and nausea. Severe symptoms might include growth retardation, and enlarged spleen and liver among others.

Good Vegetable Sources

• Fruits: Guava, Tomato, Mango, Papaya, Cantaloupe, Passion Fruit, Watermelon, Apricot, etc.
• Vegetables: Amaranth Leaves, Broccoli, Brussels Sprouts, Carrots, Kale, Leeks, Peas, Pumpkin, Rapini, Spinach, Squash-Summer, Squash-Winter, Sweet potato, Swiss Chard  etc.
• Nuts and Grains: Chestnuts, Pecans, Pistachios etc. are good Sources.