Vitamin A Benefits Cheatsheet

What is Vitamin A?

• Fat-soluble vitamin essential for multiple body functions
• Exists as preformed vitamin A (retinol) and provitamin A (beta-carotene)

Key Benefits of Vitamin A

• Vision: Maintains healthy eyesight and prevents night blindness
• Immune Support: Enhances immune system function and infection resistance
• Skin Health: Supports skin repair and integrity
• Cell Growth: Aids in cell differentiation and development
• Reproduction: Important for reproductive health and fetal development

Dietary Sources of Vitamin A

• Preformed Vitamin A (Retinol):
  • Liver (beef, chicken)
  • Dairy products (milk, cheese, butter)
  • Fish oils
• Provitamin A (Beta-Carotene):
  • Carrots
  • Sweet potatoes
  • Spinach and kale
  • Mangoes
  • Apricots

Recommended Intake

• Varies by age, sex, and life stage
• Adult average: 700-900 mcg RAE (Retinol Activity Equivalents) daily
• Excess intake can cause toxicity; avoid megadoses without medical advice

Signs of Vitamin A Deficiency

• Night blindness
• Dry skin and eyes
• Increased infection risk
• Delayed growth in children

Tips for Optimal Vitamin A Intake

• Include a mix of animal and plant sources
• Consume with healthy fats to improve absorption
• Avoid excessive supplementation unless prescribed