Health Benefits of Vitamin A
Maintains healthy vision and prevents night blindness
Supports immune system function
Promotes healthy skin and mucous membranes
Essential for reproductive health
Supports bone growth
Powerful antioxidant protection
Best Food Sources of Vitamin A
Get your daily Vitamin A from these nutrient-dense whole foods:
| Food | Vitamin A Content | % Daily Value |
|---|---|---|
| sweet potato | 1043 µg per 100g | 116% DV |
| carrots | 835 µg per 100g | 93% DV |
| spinach | 469 µg per 100g | 52% DV |
| beef liver | 9442 µg per 100g | 1049% DV |
| pumpkin | 369 µg per 100g | 41% DV |
Signs of Vitamin A Deficiency
Watch for these symptoms that may indicate low Vitamin A levels:
Night blindness and dry eyes
Frequent infections
Dry, rough skin
Delayed growth in children
Poor wound healing
Reproductive issues
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Vitamin A Absorption
✓ Absorption Enhancers
Combine Vitamin A-rich foods with:
- Dietary fat
- Zinc
✗ Absorption Inhibitors
Avoid consuming these with Vitamin A:
- Alcohol
- Certain medications
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 900 µg |
| Adult Women | 700 µg |
| Pregnancy | 770 µg |
Daily recommended intake (RAE)
Track Your Vitamin A Intake
Monitor your daily Vitamin A consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
