6 Health Benefits of Vitamin A: According to Dietician

Vitamin A Overview

Vitamin A is an essential fat-soluble micronutrient stored in your body's “fat stores.” It is available in animal-based foods like liver or organ meat, known as retinol (preformed vitamin A). Another form of vitamin A is found in plant-based foods that are usually orange, like carrots, pumpkins, or sweet potatoes; it's known as provitamin A carotenoids.

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Both forms of vitamin A are easily absorbed and used by your body once the liver converts them into retinal and retinoic acid.

Besides strengthening the immune system, vitamin A supports reproductive health and cell development. Your body needs this vital vitamin to support your vision and nourish and moisturize your eyes.

Health Benefits of Vitamin A, Backed by Science

Vitamin A is a necessary nutrient found in plant and animal foods and has key roles in the body. Below are some of vitamin A's benefits:

May help maintain better and healthier vision

Preserving and maintaining your eyesight is one of the significant roles of vitamin A. A common sign of vitamin A deficiency presents in the eyes in the form of night blindness. Consuming enough vitamin A can protect against and reduce the risk of age-related macular degeneration (AMD), which can cause blindness in people aged 50 and above.

May help strengthen and support the immune system

Your body’s defence system needs all the support it can get, and vitamin A provides it. The nutrient can help and support the production of white blood cells, which fight pathogens and bacteria in your body.

May be essential for fetal development and reproduction

Vitamin A greatly impacts reproductive function in supporting sperm and egg development. A Lack or minimal amounts of it can lead to infertility. It can help maintain fetal health, development, and growth.

May help support bone health and keeps teeth strong

Many might be aware of vitamin D in its support of bone health, but consuming enough vitamin A can help maintain bone growth and development. Low levels of vitamin A can put you at risk of getting hip fractures.

May help reduce the risk of cancer risk

Vitamin A may help support the growth and development of healthy cells that can control the influence and growth of cancer cells. Research confirms that absorbing high amounts of vitamin A may inhibit certain cancers.

May help reduce your risk of acne

Acne forms painful spots and blackheads on the face, back, and chest due to clogged oil glands that make skin-moisturizing sebum. The link between vitamin A and acne exists because low levels can cause excess keratin in hair pores, blocking dead skin cells and setting the stage for acne. While not harmful to physical health, acne often damages mental health and self-esteem in those who have it.

Taking Too Much Vitamin A Can Be Risky

Vitamin A is a micronutrient that your body requires in minimal amounts. However, it can be problematic and cause issues if taken in high doses. While chronic vitamin A toxicity might occur, chances are minimal unless you take excess dietary supplements or certain medications. 

The recommended daily intake of vitamin A is 700 mcg (for women above the age of 13) and 900 mcg (for men above the age of 13). For the levels to become alarming, you’d have to consume 10,000 mcg/day, the Tolerable Upper Intake Level.

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The recommended UL is below 3,000 mcg/day. Chronic toxicity can't be observed or detected if you maintain your vitamin A intake at this level. Like other vitamins like D, E, and K, vitamin A is soluble in fat, and your body can't flash it out. You should eat a diet with variations to avoid overfilling your “fat stores.”

High levels of vitamin A can lead to some side effects. They are:

• Disturbed and blurred vision
• Dizziness
• Poor appetite
• Headache
• Skin irritation
• Joint and bone pain
• Nausea and vomiting
• Hair loss

How Can You Get Vitamin A Daily?

In some situations, your body might not get enough vitamin A to perform at its optimum, referred to as vitamin A deficiency. Although vitamin A deficiency is rare in developed countries, it is common in developing countries where access to balanced meals that provide enough vitamin A might be challenging. 

Other than a lack of vitamin A-rich foods in your diet, other reasons that can cause vitamin A deficiency are liver disorders and the body’s inability to absorb the vitamin due to diseases like cystic fibrosis, chronic diarrhea, or celiac disease.

On the USA TODAY official YouTube channel, Lauren Kelly, a nutrition therapist, discusses how Vitamin A is important for maintaining healthy vision, skin, and immune function.

Vitamin A deficiency hinders all the benefits of this nutrient, such as a strong immune system and great vision. Since your body can't produce this nutrient independently, the simplest and best way to get it daily is through your diet of animal products, fruits, and vegetables.

Some foods that are excellent sources of vitamin A to cover your daily needs are:

• Organ meats like cooked liver from beef and lamb and other liver products like liver sausage are packed with nutrients and minerals, including vitamin A. The best of these meats are those sourced from pasture or grass-fed animals
• Fish that are oily, like king mackerel, salmon, and bluefish tuna, are sources of vitamin A and omega-3 fatty acids. Cooked bluefish tuna provides 84% of your daily vitamin A needs, and king mackerel comes in second place, providing 28%. A by-product of fish that is also a great source of this nutrient is cod liver oil
• Dairy products with a high fat content are excellent sources of vitamin A. Different types of cheeses, butter, milk, and yogurt fall into this category. Out of the varieties of cheeses available, the Limburger cheese provides the highest amount of vitamin A at 11%, followed by Roquefort cheese, which provides 9%, similar to whole milk, and others like cheddar cheese, which provides 8%. Butter offers 11% of your daily vitamin A needs
• Fruits and vegetables identified by their colors: green leafy vegetables like spinach, chard, broccoli, and kale; yellow/orange fruits and veggies, mangoes, apricots, papayas, carrots, and sweet potatoes are all excellent sources of vitamin A. Baked butternut squash is another great plant-based source, providing 127% of vitamin A. 
• Eggs provide an easy and affordable way of catering for your daily vitamin A needs. They’re also a good source of choline, several nutrients and protein. One 50g/large egg provides 8% of preformed vitamin A

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