All you need about A (vitamin A, that is…)
Functions
- Vision
- Bone growth
- Reproduction
- Cell division and differentiation
- Immune System (with regard to white blood cells and in keeping the linings of the eyes, respiratory, intestinal and urinary tracts healthy)
- Skin health
Foods (in which 1 serving provides at least 20% of the Daily Value)
Animal Sources (in the form of vitamin A)
- Liver, beef or chicken
Plant Sources (in the form of beta-carotene, which we convert to vitamin A)
- Sweet potatos (with skin)
- Carrots
- Spinach, kale or other dark leafy greens
- Apricots
- Mangoes
- Oatmeal
- Red bell peppers
Conditions
If you don’t get any (aka deficiency), you might develop…night blindness or chronic infections
If you get too much (aka toxicity), the risk of chronic overuse (of supplements)…liver problems, brittle or weak bones, hair loss or skin discoloration
Enhances absorption…since vitamin A is fat soluble, fats (in small amounts) and bile are needed for absorption
Inhibits absorption…excessive alcohol intake, iron deficiency
Conclusions and Controversies
- Research about the risk of cancer and vitamin A still needs more investigating; there are no clear conclusions
- Osteoporosis may result in persons who take high doses of vitamin A supplements (if you want to supplement, take beta-carotene instead – it poses no risks)
