Vitamin A

Vitamin A is a fat-soluble vitamin best known for its role in vision. It also plays a role in the maintenance of body cells, reproduction, growth, fetal development and immune function.

Beta-carotene, a pigment that gives carrots and sweet potatoes their distinctive orange color, belongs to a group of compounds called carotenoids that the body can convert to vitamin A. In addition to acting as a precursor for vitamin A, carotenoids also act as antioxidants in the body.

Food & Beverage Sources

Vitamin A is also found in the fat of liver, fish, fish oils, eggs and yogurt made with whole milk. Carotenoids are found in yellow-orange and dark green vegetables and some fruits such as carrots, sweet potatoes, winter squash, mangoes, cantaloupe, peaches, apricots, broccoli, spinach and other leafy greens.

Vitamin A is found in whole milk and milk-based beverages made from whole milk. Reduced fat, low-fat, skim and soy-based beverages are not natural sources of vitamin A, but can be fortified with the vitamin. Carotenoids are found in rich-colored vegetable juices, including carrot and tomato juice.

Recommended Intake Levels

The recommendation for vitamin A is 700-900 Retinol Activity Equivalents (RAEs). RAEs encompass both vitamin A and carotenoids.

Because vitamin A is fat-soluble and is stored in tissues, it can build up in your body and become quite harmful if over-consumed.

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