Vitamin A

• Vitamin A

  
  

  • The body needs vitamin A for growth, keeping the immune system healthy, and for good skin and eyesight.
  • Vitamin A is an antioxidant.
  • We get vitamin A from retinol. Meat, full-fat milk and fatty fish all contain retinol. We can also make retinol from carotene. Carrots and other orange/yellow fruits and vegetables contain carotene.
• Excess and too little vitamin A

  
  

  • Excess vitamin A over a period of time weakens bones.
  • Pregnant women are advised to stay clear of foods containing lots of vitamin A (like liver).
  • Too little vitamin A can weaken the immune system, cause blindness at night and inflamed skin and stunt growth.
  • The daily dose recommended by the NHS is:
  • 0.7mg for men.
  • 0.6mg for women.
• what are the functions of vitamin A?

  healthy skin, to see in dim light, growth of children, moist and healthy mucus membranes, antioxidant
• what are the animal foods (retinol) source of vitamin A?

  milk, cheese, butter, eggs, liver, kidney, oily fish, vegetable fat spreads
• what are the plant foods (beta carotene) source of vitamin A?


  cabbage, spinach, kale, lettuce, peas, orange / yellow / red vegetables and fruits
• what are the deficiencies of vitamin A?

  dry and infected skin mucus membranes, night blindness leading to total blindness, poor growth in children
• what is the excess of vitamin A?

  poisonous if too much is taken, eg in supplements, especially in unborn babies