Vitamin A (Retinol and Retinol Equivalents)

Vitamin A (Retinol), a fat-soluble vitamin, is essential for

• healthy vision
• eyes
• skin formation
• proper bone growth
• mucous membranes

Vitamin A also acts in the body as an antioxidant, a protective chemical that may reduce the risk of certain cancers. Excess vitamin is stored in our body part, liver. Excess vitamin A consumption can be poisonous and cause the following side-effects:

• double vision
• liver and bone damage
• headache
• proper bone growth
• mucous membranes

There are two sources of dietary vitamin A, active forms and precursors. Active forms of vitamin A are obtained from animal products. These are known as retinoids which include retinal and retinol. Another sources of vitamin A is precursors. It is also known as provitamins. Provitamins are obtained from fruits and vegetables containing yellow, orange and dark green pigments. These pigments are known as carotenoids, the most well-known being beta-carotene. Our body can convert carotenes into retinol. Adequate intake of beta-carotenes has been linked with low risk of certain cancers.

Good Sources of Vitamin A

µ = one millionth, 0.000001

Best Sources of Carotene

µ = one millionth, 0.000001

Recommended Intakes for Adults:

UK Reference Nutrient Intakes (RNI) - 600µg (female), 700µg (male)

USA Recommended Daily Amount (RDA) - 700µg (female), 900µg (male)