Vitamin A is a crucial nutrient that plays many roles in the body. It is essential for healthy vision, skin, bone growth, and immune function. It also helps to maintain proper heart, lung, and kidney function.

Vitamin A can be obtained from plant-based foods, fruits, and vegetables, or animal sources.

Sources of Vitamin A

Vitamin A is found in two forms in food: retinoids and carotenoids. Retinoids are found in animal sources and are the forms of vitamin A found in eggs, dairy products, and meat products.

Carotenoids are found in plant-based foods such as fruits and vegetables.

Animal Sources

Animal sources of vitamin A are the most easily absorbed by the body. These include:.

Beef liver
Cod liver oil
Egg yolk
Butter
Cheese
Milk

Plant-Based Sources

Carotenoids are converted into retinoids in the body, so plant-based sources of vitamin A are still helpful. Some of the highly vitamin A-containing fruits and vegetables are listed below:.

Sweet potatoes
Carrots
Mangoes
Kale
Spinach
Apricots
Pumpkin
Cantaloupe
Cod liver
Broccoli

Recommended daily intake of Vitamin A

The Recommended Dietary Allowances (RDA) for vitamin A are listed below. It is essential to note that the RDA varies based on age, gender, and other factors.

This is what the body needs to function correctly, but can be adjusted if necessary for personal needs.

Infants (0-6 months): 400 micrograms (mcg) per day
Infants (7-12 months): 500 mcg per day
Children (1-3 years): 300 mcg per day
Children (4-8 years): 400 mcg per day
Children (9-13 years): 600 mcg per day
Teenagers (14-18 years): 900 mcg per day (males) and 700 mcg per day (females)
Adults (19 years and older): 900 mcg per day (males) and 700 mcg per day (females)
Pregnant women: 770 mcg per day
Breastfeeding women: 1300 mcg per day

In Conclusion

Vitamin A is an essential nutrient that plays many important roles in the body, including healthy vision, skin, bone growth, and immune function.

It is vital to consume enough vitamin A through a balanced diet that includes animal sources such as beef liver, dairy products, and egg yolks, or plant-based sources such as sweet potatoes, carrots, and leafy green vegetables.