Vitamin A

Vitamin A is a fat-soluble vitamin.  Fat-soluble vitamins can be stored in the body for months and even years.  They are stored in the liver and do not need to be eaten in large amounts.

Function:

•Growth and development of the body.

•Protecting the body – it is an antioxidant.

•Keeping the skin and the membranes in the body healthy.

•Helping vision in dim light.

 

Sources:  There are two types.

•Retinol: From animal sources (eggs, oily fish, liver, full fat milk).

•Beta-carotene: Vegetable sources (Yellow, red and green leafy vegetables), yellow fruit – mangos.

 

Deficiency:  Very rare in the UK.  Deficiency is called night blindness – failure to see well in dim light and can lead to blindness.

 

Excess: Can be poisonous if eaten in large amounts.  Pregnant women should avoid eating large amounts as it may harm their developing baby.

 

Dietary Reference Value (DRV):

4-10years: 500mcg (M & F)

14 years: 600mcg (M & F)

Adults: 700mcg (M), 600mcg (F)

Older adults (over 50): 700mcg

 

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