Vitamin A helps protect your vision and is critical for your immune system
Were you ever told as a kid to eat carrots because they would help you see better? Well, that’s not completely off — carrots contain vitamin A, a nutrient that can help protect your vision (among other jobs).
Your body doesn’t naturally produce vitamin A, but you can find it in many foods. It’s also available as a nutritional supplement. But unless you have a diagnosed vitamin A deficiency, it’s always best to meet your vitamin needs through a balanced, healthy diet.
“Because so many foods contain vitamin A, it’s easy to get it through your meals,” says dietitian Elyse Homan, RD, LD. “But you also have to know how much vitamin A is enough — and how much vitamin A may be too much. It’s a balancing act.”
Homan shares how to increase your intake without going overboard and explores the many vitamin A benefits.
What is vitamin A?
Vitamin A is a critical vitamin that helps your body develop and function properly. There are two types of vitamin A, which come from different sources.
What does vitamin A do for your body?.
This nutrient plays many important roles. Vitamin A is good for supporting healthy fetal growth and development and beyond, as well as:
1. Maintains healthy vision
One of vitamin A’s most important roles is to preserve and maintain your vision. It helps change the light that hits your eye into an electrical signal that can be sent to your brain.
Your body also uses vitamin A to make pigments for your retinas to work well, and moisture for your corneas. An early sign of vitamin A deficiency is night blindness (nyctalopia), which can lead to permanent vision loss if untreated.
Foods rich in vitamin A might reduce your risk of developing cataracts or age related macular degeneration (AMD). Vitamin A may even restore some vision loss, according to one study.
2. Aids immune system function
Vitamin A strengthens your immune system by supporting white blood cells and the mucus membranes in your lungs, intestines and urinary tract. This helps you ward off infection and toxins (also called free radicals) that cause inflammation and disease.
Giving vitamin A supplements to children with measles has been shown to reduce the severity of the disease, according to the World Health Organization. In other words, vitamin A can sometimes save lives.
3. Reduces your cancer risk
Vitamin A plays a key role in the healthy growth and development of your cells. But no one knows for sure if it also helps lower your risk of developing cancer.
Some studies suggest that consuming higher amounts of beta-carotene or vitamin A from plant foods may protect against certain types of cancer, such as non-Hodgkin lymphoma. But other research has shown that high doses of vitamin A supplements actually increased the risk of cancer and death in those who smoke or used to smoke.
“It’s too early to say whether either form of vitamin A can help us prevent or treat cancer,” says Homan. “We need much more information to make that connection.”
4. Keeps bones and teeth strong
Vitamin A helps maintain proper bone growth and development, lowering your risk of injury or disability. But it’s important to strike a balance. Researchers have found that vitamin A may also be associated with a higher risk of bone health issues, including hip fractures and osteoporosis.
What are the best sources of vitamin A?.
Foods rich in vitamin A include fruits and vegetables, meats, fish and nuts. “It’s fairly easy to consume a healthy dose of vitamin A without supplements,” notes Homan. “You just need to know what to look for.”
Here are some foods that are good sources of vitamin A:
- Dairy products: Dairy is an excellent source of vitamin A, from milk and yogurt to cheese and butter. Milk, low-fat spreads and many cereals are often fortified with vitamins, including vitamin A, so you don’t have to look far to get your recommended daily amount.
- Eggs: Eggs are a nutritious part of any meal, with yolks that contain nearly every vitamin and mineral your body needs to work well. One hard-boiled egg contains 75 micrograms (mcg), or 8% of the recommended daily amount for vitamin A. Eggs also contain the carotenoids lutein and zeaxanthin, which may help protect your vision.
- Fish: Oily fish are among the best sources of vitamin A. Try salmon, mackerel or Bluefin tuna. It doesn’t take much: A 3-ounce serving of cooked sockeye salmon provides 7% of your recommended daily amount.
- Liver and liver products: Liver is the best food source of vitamin A, including cod liver oil and liver pâté. Foods like liver sausage are so rich in this essential nutrient that you may need to limit it to no more than one meal a week to avoid eating too much. A 3-ounce serving of pan-fried beef liver contains about 6,600 mcg of vitamin A — more than 700% of your recommended daily amount.
- Fruits and vegetables: Oil, seeds and nuts provide a good dose of vitamin A, along with most deep yellow-orange and dark green, leafy vegetables and fruits. One whole sweet potato with its skin has about 1,400 mcg of vitamin A. One half-cup of raw carrots amounts to more than 450 mcg, or 51% of your daily requirement. Other foods rich in vitamin A include apricots, peaches, pebroccoli, grapefruit, squash, watermelon and spinach.
The Bottom Line.
Vitamin A is vital for many important processes in your body.
It’s used to maintain healthy vision, ensure the normal functioning of your organs and immune system, as well as establishing normal growth and development of babies in the womb.
Both too little and too much vitamin A could have negative effects on your health.
The best way to ensure you get the balance right is to consume vitamin A rich foods as part of your normal diet and avoid supplementing with excessive amounts.
