By
Jason Pitcher
Vitamin A - also called Retinol - is an important dietary supplement. It aids eyesight and bone formation, is essential to maintain the lining of the digestive tract and also helps in keeping the eyes, skin and mucous membranes moist. Vitamin A is found in certain foods but also can be derived in the body from what are known as carotenes. Vitamin A is a fat soluble vitamin.
How much do we need? The current UK RNI (reference nutrient intake) for vitamin A for an adult woman is 600 - 700 micrograms (mcgs), this rises for women who are pregnant or breastfeeding. For an adult male 700mcgs is recommended. In the US the RDA (recommended dietary allowance) for women is 800mcgs and 1000mcgs for men
And if we don't get enough? Whilst a deficiency of vitamin A is rare it can lead to symptoms which may include; eye problems, weight loss, poor skin condition, vulnerability to coughs colds, diarrhoea and impaired growth.
And too much? Symptoms of too much may include dizziness, nausea, impaired growth and hair loss.
Who needs extra? People who are on a low fat diet may need supplementation, if your diet is low in fresh fruit and veg and high in processed refined food you're likely to have low levels of vitamin A. The same goes for people who consume more than modest amounts of alcohol or live or work in a polluted area.
Sources of vitamin A include:
- margarine
- butter
- cheddar cheese
- liver
- boiled eggs
- full fat milk
- smoked mackerel
Foods that contain carotenes include:
- sweet potato
- carrots
- spinach
- red pepper
- broccoli
Vitamin A - also called Retinol - is an important dietary supplement. It aids eyesight and bone formation, is essential to maintain the lining of the digestive tract and also helps in keeping the eyes, skin and mucous membranes moist. Vitamin A is found in certain foods but also can be derived in the body from what are known as carotenes. Vitamin A is a fat soluble vitamin.
How much do we need? The current UK RNI (reference nutrient intake) for vitamin A for an adult woman is 600 - 700 micrograms (mcgs), this rises for women who are pregnant or breastfeeding. For an adult male 700mcgs is recommended. In the US the RDA (recommended dietary allowance) for women is 800mcgs and 1000mcgs for men
And if we don't get enough? Whilst a deficiency of vitamin A is rare it can lead to symptoms which may include; eye problems, weight loss, poor skin condition, vulnerability to coughs colds, diarrhoea and impaired growth.
And too much? Symptoms of too much may include dizziness, nausea, impaired growth and hair loss.
Who needs extra? People who are on a low fat diet may need supplementation, if your diet is low in fresh fruit and veg and high in processed refined food you're likely to have low levels of vitamin A. The same goes for people who consume more than modest amounts of alcohol or live or work in a polluted area.
Sources of vitamin A include:
- margarine
- butter
- cheddar cheese
- liver
- boiled eggs
- full fat milk
- smoked mackerel
Foods that contain carotenes include:
- sweet potato
- carrots
- spinach
- red pepper
- broccoli