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:
- 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