Essential Vitamins & Minerals Vitamin A #04 of 33
Vitamin A
AKA:(Beta Carotene, Retinol)
RDA: men, 5,000 IU (or 3mg beta carotene)
Women, 4,000 IU (or 2.4 mg beta carotene)
The first vitamin ever discovered, vitamin A is essential for good vision-especially in dim light-and for healthy skin, hair and mucous membranes of the nose, throat, respiratory system, and digestive system. Vitamin A is also necessary for the proper growth and development of bones and teeth. It stimulates wound healing and is used to treat some skin disorders. Beta Carotene, the precursor to vitamin A, is a carotenoid, a type of pigment found in plants. Our skin stores beta carotene and the human body metabolizes it to produce vitamin A as needed. Excess beta carotene, along with other carotenoids such as alpha carotene, acts as an antioxidant and supports immune function, so it increases our resistance to infection; it also may help prevent some cancers and vision problems such as night blindness. Beta carotene may also help lower cholesterol levels and reduce the risk of heart disease.
Vitamin A is present in orange and yellow vegetables and fruits; dark green leafy vegetables such as collard and mustard greens and kale; whole milk, cream and butter; and organ meats such as liver. Because it is fat soluble, vitamin A is stored in the body long-term and supplements are generally not recommended. Too much vitamin A can cause headaches, vision problems, nausea, vomiting, dry and flaking skin, or an enlarged liver or spleen. Other names for vitamin A are Retinol, Retinene, Retinoic acid, and retinyl palmitate.
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