Vitamin A

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:

  • 0.7mg a day for men
  • 0.6mg a day for women

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