Vitamin A, (Fat soluble)

Vitamin A, (Fat soluble)

How much vitamin A do I need? (They're are essential, in their absence particularly bodily functions will fail/cease).

The amount of vitamin A adults aged 19 to 64 need is:

Vitamin A functions include;

helping your body's natural defense against illness and infection (the immune system) work properly
regulates bone remodeling, so growth of bones
helping vision in dim light, and functions needed for both parts of the eyes; rods and cones
plays a key role in immunity
keeping skin and the lining of some parts of the body, such as the nose, healthy

You should be able to get all the vitamin A you need from your diet.

Any vitamin A your body doesn't need immediately is stored for future use. This means you don't need it every day

Good sources of vitamin A include:

cheese
eggs
margarine's
oily fish
fortified low-fat spreads
milk and milk products; yogurt
liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (this is particularly important if you're pregnant)

You can get vitamin A by including good sources of beta carotene in your diet, as the body can change this into vitamin A.

The main food sources of beta-carotene are:

yellow, red and green (leafy) vege's, such as spinach, tomatoes, apricots, carrots, sweet potatoes and red peppers
yellow fruit, such as mango, papaya and apricots