Vitamin A serves multiple vital roles, which encompass:
- Supporting the proper functioning of your body's immune system, aiding in the defense against illnesses and infections.
- Enhancing vision, particularly in low-light conditions
- Maintaining the health of the skin and the linings of various body parts, like the nasal passages.
Rich dietary sources of vitamin A (retinol) comprise:
- Cheese
- Eggs
- Oily fish
- Fortified low-fat spreads
- Milk and yogurt
- Liver and liver products, such as liver pâté (although it's advised to consume liver sparingly, especially if pregnant, due to its high vitamin A content)
Alternatively, you can obtain vitamin A by incorporating foods high in beta-carotene into your diet, as the body can convert beta-carotene into retinol.
How much vitamin A should I have?
The amount of vitamin A you should aim for is measured in micrograms (µg) of retinol equivalents (RE). For adults between the ages of 19 and 64, the recommended daily intake is:
- 700 µg a day for men
- 600 µg a day for women
The good news is that you can typically get all the vitamin A your body requires from the foods you eat. Your body can also save extra vitamin A for later use, so you don't have to worry about getting it every single day.
