Vitamin A is an essential nutrient that plays a crucial role in maintaining good health.

Some of the benefits of vitamin A include:

Vision

Vitamin A is important for maintaining healthy vision, particularly at night. It helps the retina, the light-sensitive tissue at the back of the eye, to function properly.

Skin health

Vitamin A helps to keep skin healthy and may help to reduce the risk of acne.

Immune system

Vitamin A plays a role in the immune system, helping to protect the body from infections and diseases.

Cell growth

Vitamin A is important for normal growth and development, as it helps cells to divide and grow properly.

Reproductive health

Vitamin A is important for reproductive health in both men and women. It is necessary for the production of hormones and for maintaining the health of the reproductive system.
Bone health: Vitamin A is important for bone health, as it helps to form and maintain healthy teeth and bones.

Other benefits

Vitamin A may also have other benefits, such as helping to reduce the risk of certain types of cancer, improving cardiovascular health, and reducing the risk of developing asthma.

It’s important to get enough vitamin A in your diet, as a deficiency can lead to a range of health problems.

Sources

Good sources of vitamin A include carrots, eggs, sweet potatoes, pumpkins, leafy green vegetables, and liver.

See our detailed table: Vitamin A sources

Daily requirements for vitamin A

The recommended daily intake of vitamin A varies depending on a person’s age and gender. Here are the recommended daily allowances for vitamin A:

• Children 1-3 years old: 300 micrograms (mcg)
• Children 4-8 years old: 400 mcg
• Children 9-13 years old: 600 mcg
• Males 14 years and older: 900 mcg
• Females 14 years and older: 700 mcg

Pregnant and lactating women have higher vitamin A requirements. It is important to get enough vitamin A, as it is essential for maintaining healthy vision, immune function, and skin health.