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Vitamin A, also known as retinol, performs several critical functions in the body.
It helps support the immune system in defending against illness and infection, aids vision, especially in low-light conditions, and maintains the health of skin and the lining of various body parts, such as the nose.
Good Sources of Vitamin A
Vitamin A (retinol) is found in foods such as:
- Cheese
- Eggs
- Oily fish
- Fortified low-fat spreads
- Milk and yogurt
- Liver and liver products (e.g., liver pâté) – Liver is exceptionally high in vitamin A, so consuming it more than once a week could lead to excessive intake. Pregnant women should completely avoid liver and liver products.
Beyond retinol, vitamin A can also be obtained from foods rich in beta-carotene, which the body can convert into retinol. Key sources of beta-carotene include:
- Yellow, red, and green (leafy) vegetables like spinach, carrots, sweet potatoes, and red peppers.
- Yellow fruits such as mango, papaya, and apricots.
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