Vitamin A

Vitamin A is a pale yellow primary alcohol derived from carotene. It affects the formation and maintenance of skin, mucous membranes, bones, and teeth; vision; and reproduction. An early deficiency symptom is night blindness (difficulty in adaptingto darkness); other symptoms are excessive skin dryness; lack of mucous membrane secretion, causing susceptibility to bacterial invasion; and dryness of the eyes due to a malfunctioning of the tear glands, a major cause of blindness in children in developing countries.

The body obtains vitamin A in two ways.

One is by manufacturing it from carotene, a vitamin precursor found in such vegetables as carrots, broccoli, squash, spinach, kale, and sweet potatoes. The other is by absorbing ready-made vitamin A from plant-eating organisms. In animal form, vitamin A is found in milk, butter, cheese, egg yolk, liver, and fish-liver oil. Although one-third of American children are believed to consume less than the recommended allowance of vitamin A, sufficient amounts can be obtained in a normally balanced diet rather than through supplements. Excess vitamin A can interfere with growth, stop menstruation, damage red blood corpuscles, and cause skin rashes, headaches, nausea, and jaundice. See: Vitamin B1-Thiamine

"Vitamin," Microsoft® Encarta® Online Encyclopedia 2005
http://encarta.msn.com © 1997-2005 Microsoft Corporation. All Rights Reserved.

More On Vitamin A

What foods provide vitamin A?

Retinol is found in animal foods such as whole eggs, milk, and liver. Most fat-free milk and dried nonfat milk solids sold in the United States are fortified with vitamin A to replace the amount lost when the fat is removed . Fortified foods such as fortified breakfast cereals also provide vitamin A. Provitamin A carotenoids are abundant in darkly colored fruits and vegetables. The 2000 National Health and Nutrition Examination Survey (NHANES) indicated that major dietary contributors of retinol are milk, margarine, eggs, beef liver and fortified ready-to-eat cereals, whereas major contributors of provitamin A carotenoids are carrots, cantaloupes, sweet potatoes, and spinach .

Animal sources of vitamin A are well absorbed and used efficiently by the body. Plant sources of vitamin A are not as well absorbed as animal sources. Tables 1 and 2 suggest many sources of vitamin A and provitamin A carotenoids .

Table 1: Selected animal sources of vitamin A

Table 2: Selected plant sources of vitamin A (from beta-carotene)

* IU = International Units.
** DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowances (RDAs). They were developed to help consumers determine if a food contains a lot or a little of a nutrient. The DV for vitamin A is 5,000 IU. Most food labels do not list vitamin A content. The percent DV (%DV) column in the table above indicates the percentage of the DV provided in one serving. A food providing 5% or less of the DV is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.

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Vitamin A

Vitamin B1-Thiamine

Vitamin B2

Vitamin B3 - Niacin

Vitamin B6 - Pyridoxine

Vitamin B12 - Cobalamin

Other B Vitamins

Vitamin C

Vitamin D