Obtained in two ways

1. from animal foods as vitamin A.

2. from plant foods eg vegetables as beta carotene - which our body converts to vitamin A.

Functions

Essential for:

• The formation of the protein 'visual purple' which helps the eye adjust to low light.
• Strengthening the immune system and so fighting infection.
• Growth and repair of cells.
• Growth and development of muscle, tendons, ligaments and bone.

• May help, especially in the beta carotene form, to protect against certain cancers eg skin cancer.

Deficiencies and Risks:

Extreme deficiency leads to blindness. Lack of Vitamin A is the major cause of blindness throughout the developing countries of the world.

Smaller dietary inadequacies linked to an increased risk of certain diseases eg skin and colon cancer.

Vitamin A supplements are not recommended as some research suggests that excessive and higher doses of vitamin A may increase the risk of certain cancers and cause deformities in unborn babies.

Sources:

Rich sources of beta carotene include yellow, orange and green vegetables and fruits especially carrots, pumpkin, sweet potato, spinach, red capsicum, broccoli, watercress, and parsley, mangoes, oranges, papaws, rockmelons, mandarins and apricots.

Good sources of Vitamin A include animal organs such as liver and kidney, fats (eg butter, margarine, reduced fat spreads) and full cream dairy products.

Interestingly:

Women taking the oral contraceptive pill have higher levels of vitamin A in the blood and should not take supplements of this vitamin.

Did you know the world's richest source of Vitamin A is a polar bear's liver?

RDI:

Teenagers from age 16 and adults: 750 micrograms retinol equivalent/day approx.
Children aged 8-11 yrs: 500 micrograms retinol equivalent/day.
Children aged 12-15 yrs: 725 micrograms retinol equivalent/day.

Source: Growcom's formulaforlife - choose good health & happiness.