Vitamin A

Vitamin A is one of the family of fat-soluble vitamins that include Vitamin E and Vitamin D.

Vitamin a_eye

Vitamin A is one of the family of fat-soluble vitamins that include vitamin E and vitamin D. Vitamin A is needed for healthy skin – too little vitamin A can make your skin very dry. Vitamin A also helps to keep your immune system healthy and is essential for healthy vision, especially at night.

Where can I find Vitamin A?

Vitamin A is a fat soluble vitamin so you will usually find it in foods that also have fat like cheese and liver. Your body can also make vitamin A from beta-carotene.Beta-carotene is found in orange, red and yellow vegetables and fruit.

Did you know? 

Vitamin A can be harmful to developing babies.  This is why pregnant women are advised not to take supplements with vitamin A just before or during pregnancy and to avoid foods like liver and pate that have large amounts of vitamin A.  It is perfectly safe for pregnant women to eat fish or vegetables that have vitamin A.


Vitamin A – Benefits at a glance:

  • Needed for healthy skin
  • Essential for good eyesight
  • Maintains the lining of your nose, mouth and throat
  • Helps to keep your immune system working well

How much Vitamin A do I need everyday?

The RDA or Recommended Daily Amount for Vitamin A is 800mcg (micrograms) per day.

Vitamin A in food (per 100g) Need 800mcg per day
Cheddar Cheese 364mcg
Feta Cheese 220mcg
Goats Cheese 333mcg
Mozzarella Cheese 258mcg
Lamb’s Liver 19700mcg
Liver Pate 7300mcg
Cantaloupe Melon 294mcg
Spinach 589mcg
Sweet Potato 655mcg
Red Peppers 640mcg
Carrots 2078mcg

What if I don’t eat enough Vitamin A?

A severe lack of vitamin A can lead to blindness but this is extremely rare in Ireland and usually only seen in developing countries where diets are very low in vitamin A.  Milder vitamin A deficiency can cause dry skin and can affect how well you can fight infections.

What happens if I have too much Vitamin A?

Vitamin A is one of the fat-soluble vitamins.This means that it is stored in your body, mainly in your liver. Too much vitamin A can lead to liver damage. It is very difficult to overdose on vitamin A with food. Usually,if people have liver damage it is because they have been taking more than 10 times the recommended daily amount, usually as a supplement, for weeks or months.This is why you need to always read labels on supplements carefully.

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