Vitamin A
Vitamin A supports eyesight, immune function, and skin health — and is found in both plant and animal-based foods.
Vitamin A is a fat-soluble nutrient known for its essential role in maintaining vision — particularly night vision — as well as supporting the immune system, skin regeneration, and overall cellular health. It exists in two main forms: preformed vitamin A (from animal sources like liver and dairy) and provitamin A carotenoids (from plant foods like carrots and sweet potatoes).
A deficiency in vitamin A can lead to night blindness, dry skin, and, in extreme cases, irreversible eye damage. It remains a leading cause of preventable blindness in some regions of the world, though deficiency is rare in most developed countries.
Good sources include leafy greens, orange vegetables, fish oils, and fortified dairy products. Because it’s fat-soluble, vitamin A is best absorbed when eaten with healthy fats — and should not be over-supplemented due to potential toxicity.
Recommended Daily Intake
- Women: 700 micrograms (2,333 IU)
- Men: 900 micrograms (3,000 IU)
- Upper Limit: 3,000 micrograms (about 10,000 IU)
Deficiency Symptoms
- Xerophthalmia, a severe dryness of the eye that if untreated can lead to blindness
- Nyctalopia or night blindness
- Irregular patches on the white of the eyes
- Dry skin or hair
Common Food Sources
- Leafy green vegetables ( kale , spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes , pumpkin and other winter squash , summer squash)
- Tomatoes
- Red bell pepper
- Cantaloupe, mango
- Beef liver
- Fish oils
- Milk
- Eggs
- Fortified foods