“Fat-soluble vitamin A is a key part in maintaining vision and keep your immune system in check,” He says lauren manager, MS, RDN, LDN, CLEC, CPT. “It’s also important for proper growth and development, skin health, and to help the ability to function of many of our organs, including the heart and lungs.”
How much vitamin A do we need?
The amount of vitamin A a person needs depends, of course, on age and gender.
“Adult men need 900 mcg of RAE, while adult women need 700 mcg of RAE,” says Manaker. “Pregnant women need 770 mcg RAE and lactating women need 1300 mcg RAE.” For a visualization of amounts, he points out that 1/2 sweet potato will give you about 700 mcg RAE, five dried apricots have 63 mcg RAE, and a whole mango has about 110 mcg RAE.
The best vitamin A foods to eat
In addition to mango and sweet potato, spinach is an excellent source of vitamin A with 471 mcg in 1/2 cup cooked. “Spinach also offers calcium for healthy bones,” says Bianca Tamburello, RDN.
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Tamburello also highlights eggs as an affordable lean protein and an easy way to add a little vitamin A to your day. “A large egg has 90.5 mcg of vitamin A and the salmon has around 123 mcg of vitamin A in 1/2 cooked steak (178g). As a registered dietitian, I also recommend chili salmon because it contains vitamin A, and is particularly rich in beneficial omega-3 fatty acids and low in mercury.”
Next, Tamburello says carrots, which they have about 640 mcg of vitamin A in 1/2 cup cooked. “It’s easier for the body to absorb vitamin A from cooked carrots than raw carrots, but both are great options for boosting vitamin A,” she says. Other good choices include foods that are orange in color, as that can be a sign that the food has vitamin A. “1/2 cup of cantaloupe has about 180 mcg of vitamin A and finally, milk is often fortified with vitamin A. One cup of milk has about 143 mcg of vitamin A.”
Symptoms of vitamin A deficiency to watch out for
1. You may have dry skin.
Being deficient in this vitamin means your skin may not be getting a key nutrient that helps repair skin, which, according to Manaker, can result in the experience of dry, flaky skin.
2. Your immune system may be weak
Vitamin A plays a key role in immune function. “Not getting enough of this nutrient can cause your immune health to suffer, because you’re missing a nutrient that’s key to keeping your body fit,” says Manaker.
3. You may experience eye health problems
Both dry eyes and night blindness are linked to vitamin A deficiency (of course, night blindness is a more extreme case of this condition). “If a person experiences dry eyes, getting adequate vitamin A may be a better long-term solution than simply taking eye drops, but the best course of action should be determined by the health care provider. person,” says Manaker.
4. Your wounds and cuts may not be healing
Vitamin A plays a role in collagen synthesis and we need to be able to make collagen for healthy skin. “If one has a wound, vitamin A can play a key role in the body’s ability to heal the wound, along with an adequate supply of other key nutrients like protein, zinc and vitamin C,” says Manaker.
So… when is it worth considering a supplement?
Manaker insists that it’s usually best to prioritize foods, but a supplement can be beneficial if a person’s diet lacks foods that contain this nutrient. That said, he cautions that since it’s a fat-soluble vitamin, it’s not a vitamin that people should take in large doses, as there are risks associated with overwhelming the body with this category of vitamin. Always talk to your healthcare professional before starting a new supplement regimen.
