Vitamin A is one of the four fat soluble vitamins. One of the major functions of Vitamin A is to help give us the ability to see during the day and at night. Other critical functions include the formation and maintenance of the heart, lungs, kidneys, and other vital organs. Vitamin A also plays a supporting role in cell growth. According to the National Institutes of Health (NIH), the daily Recommended Dietary Allowance1 for Vitamin A is as follows:
|
Age |
Male | Female |
| 19–50 years | 18,000 IU | 14,000* IU |
| 51+ years | 18,000 IU | 14,000 IU |
*This figure is higher for pregnant and lactating women.
There are two types of Vitamin A that we can get in our diets:
1. Pre-formed Vitamin A, which is found in animal sources
2. Pro-Vitamin A, more commonly known as beta-carotene
Neither of the forms of Vitamin A can be absorbed by the body in their natural state. They must be transported into our cells and then converted into an active form in order to perform the roles mentioned above. As stated before, Vitamin A can be found in various animal products, but it is highest in fish, dairy, carrots, liver, and broccoli. As a rule of thumb, organ meats and orange foods are usually great sources of Vitamin A. With Vitamin A being fat soluble, it is possible for you to get too much, which is toxic to your body. For this reason, it is not advised that you supplement Vitamin A without speaking with a Registered Dietitian or Physician. It is also important to point out that Vitamin A deficiency is not common in the United States; it is mostly found in developing countries, so you have very little to worry about.
As a bonus, here are a few tips to help you incorporate Vitamin A in your diet:
● Choose as many colors as possible when eating fruits and vegetables. My challengers did very well with this last month!
● Eat whole grains and whole wheat products; they are usually fortified with Vitamin A.
● If being health/weight conscious, go for the low-fat or fat-free dairy products. All versions of milk have the same amount of vitamins and minerals – the only difference is the fat!
● Be diverse with your protein selections. Include beans, eggs, nuts and seeds – they matter, too!
This week I want you to put extra effort into getting in your Vitamin A. Next week, we will be focusing on a different vitamin. Do you need assistance with getting on track? I’m available for a consultation!
Have you joined my email club? If not, what are you waiting on?! We’ve got all the inside scoop here!
1The average recommended amount needed daily to meet the needs of approximately 97% of the healthy population. This is not an individualized recommendation and does not account for any health conditions or illnesses.
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