- Blurred vision in the evening or at night
- Dull or dry skin
- Hair removal
- infertility
- Chronic or infectious disease
- Brittle bones
Can you get too much vitamin A?
Getting the right amount of Vitamin A is very important, but too much of a good thing can cause health problems. Because Vitamin A is fat-soluble, unlike water-soluble nutrients such as B vitamins, it can accumulate in toxic levels in body fat, leading to adverse symptoms and even death.
Symptoms of vitamin A overdose include headaches, pain, dizziness, and nausea. It’s also worth noting that some research suggests that taking too much vitamin A (especially in supplement form) may be particularly harmful for some groups. It’s been linked to an increase in lung cancer in smokers. However, vitamin A obtained from plants (also known as provitamin A) does not appear to carry the same risks as taking too much in supplement form.
So what is the right amount of Vitamin A?
The daily amount of Vitamin A that an average adult should consume is about 700-900 mcg. If you eat a healthy, balanced diet, you may not need additional Vitamin A supplements. However, if you are unable to eat a balanced diet, Vitamin A in a supplement can definitely be helpful. Be sure to consult with a medical professional before purchasing.
What foods contain vitamin A?
Fortunately, it’s very easy to get enough vitamin A by eating a nutritious, balanced diet that includes both animal and plant foods.
There are two types of dietary vitamin A: regular vitamin A and provitamin A. Both perform the same function, but they come from different foods and are processed slightly differently by the body.
Vitamin A (Retinol)
Vitamin A is found in foods of animal origin such as eggs, milk, dairy products, meat, especially liver, and fish. Mackerel, sardines, cod, salmon, and trout are good sources of vitamin A.
Provitamin A (carotenoid)
Provitamin A is a precursor to vitamin A that is converted to retinol (vitamin A) in the intestine. Also called carotenoids, perhaps the best known provitamin A is beta-carotene.
Provitamin A comes from plants. Vegetables and fruits with yellow, orange, or red skin, such as carrots, tomatoes, oranges, peaches, apricots, pumpkin, mango, sweet potato, cantaloupe, red peppers, watermelon, and squash, are good sources of provitamin A.
Green leafy vegetables such as spinach, kale, chard and collards are also rich in provitamin A.
As we always say, it’s important to eat a variety of foods to get all the nutrients you need, and Vitamin A is no exception. And remember, Vitamin A is fat soluble, so it’s stored in the body and used as needed, which is another reason why having some body fat is important.
