Vitamin A is an essential fat-soluble vitamin which promotes our eyesight and helps us see in the dark. It also aids in the differentiation of cells of the skin (lining the outside of the body) and mucous membranes (linings inside of the body). Vitamin A is important as it helps the body fight off infection and sustain the immune system, but it also supports growth and remodeling of bone.



If you body doesn`t receive the needed vitamin A, then you could become vitamin A-deficient, which can lead to night blindness, bone problems, reduced immune system and health, anemia and unhealthy skin.



How much vitamin A is needed?

The Recommended Dietary Allowance (RDA) for vitamin A is measured in retinol equivalents (RE), retinol being the active form of vitamin A.



For men - 1000 micrograms of RE per day

For women - 800 micrograms of RE per day



Where to get Vitamin A from?

Most people would first reach for their vitamin supplements, but the best way to get your vitamins is from your diet.



Richest Sources of Vitamin A:



liver

fish

liver oils

milk

milk products

butter

eggs



Other Sources of Vitamin A:



A variety of dark green and deep orange fruits and vegetables -

carrots

sweet potatoes

pumpkin

spinach

butternut squash

turnip greens

bok choy

mustard greens

lettuce



One thing to keep in mind - the absorption of vitamin A from the diet is improved when consumed along with some fat in the same meal.

http://www.passionateaboutfood.net