Introduction to Vitamin A: Benefits, Sources & Deficiency

Last updated: June 15, 2025

Vitamin A is a crucial fat-soluble nutrient that supports vision, immunity, skin health, and cell growth. In this article, we’ll explain its types, benefits, best food sources, and signs of deficiency so you can make informed and healthy dietary decisions. For a complete breakdown of all essential vitamins, read our full vitamin guide here.

Types of Vitamin A

• Preformed Vitamin A (Retinoids): Found in animal foods like liver, eggs, and dairy.
• Provitamin A Carotenoids: Plant-based sources like carrots, spinach, and sweet potatoes.

Key Benefits of Vitamin A

• Vision: Essential for healthy retina function and low-light vision.
• Immunity: Regulates immune responses and mucous production.
• Growth & Development: Supports cell growth, reproduction, and fetal development.
• Skin & Cellular Health: Promotes skin repair and healthy epithelial tissue.

Top Food Sources

• Animal-based: Beef liver, cod liver oil, eggs, dairy
• Plant-based: Carrots, sweet potatoes, spinach, kale, butternut squash

For example, 100 g of cooked sweet potato covers ~107% DV, while 3 oz of beef liver provides ~860% DV. contentReference[oaicite:2]{index=2}.

Recommended Daily Intake

• Adult men: 900 mcg RAE/day
• Adult women: 700 mcg RAE/day
• Pregnant women: 770 mcg RAE/day
• Lactating women: 1,300 mcg RAE/day: contentReference[oaicite:3] {index=3}

Signs of Vitamin A Deficiency

• Night blindness or poor low-light vision
• Dry eyes, increased infections
• Skin dryness or patches

Tips to Enhance Absorption

• Consume vitamin A foods with some dietary fat for better absorption.
• Blend plant sources (like carrots or spinach) into smoothies with yogurt or milk.

Conclusion

Vitamin A is essential for multiple bodily functions. A balanced diet, including both animal and plant sources, ensures that you meet your nutritional needs. Always consult a healthcare provider before taking supplements. If you're curious about how vitamin A fits into the broader spectrum of nutrients, check out our complete guide to essential vitamins.

Disclaimer: For informational purposes only—please seek professional medical advice before making changes in diet or supplements.

Author: Mrs. Majid—a Pakistani-based health blogger passionate about evidence-based nutrition advice.