Vitamin A supports normal vision and helps your eyes adjust well in the dark. It promotes the health of cells and tissue throughout the body. It keeps your skin and organ tissue healthy to help prevent infection, and helps prevent illness by regulating your immune system.
Your body is able to convert carotenoids (antioxidants) found in fruits and vegetables into Vitamin A. Good sources of carotenoids are red, yellow and orange fruits and vegetables such as carrots, pumpkin, squash, bell peppers, tomatoes, peaches and grapefruit. Many dark green, leafy vegetables such as spinach, kale and collard greens are also rich in carotenoids.
Vitamin A which is not converted by your body because it is completely formed, is found in eggs, fish oil, liver and milk fortified with Vitamin A, and other Vitamin A fortified foods.
The recommended intake of Vitamin A for individuals 14 years and older is 3,000 IU for males and 2,333 IU for females. If taking a supplement make sure that it does not supply more than 3,000 IU of Vitamin A. Due to its storage in body fat, too much can be harmful since it can accumulate in the body.
