Vitamin A
Vitamin A; fat soluble, linked to eye health
- Best to eat with fat for better absorption
- Stored in the body; greater risk of toxicity
- Role in healthy pregnancy, breastfeeding
Health Benefits:
- healthy vision, prevent macular, night blindness
- prevent infections
- prevents fertility issues
- lower cancer risk
Low intake of Vitamin A
Symptoms of low Vitamin A intake
- Acne, breakouts
- Dry eyes, Skin scaly
- Infertility, trouble conceiving
- Night blindness
- Poor wound healing
- Throat and chest infections
Causes of low Vitamin A intake
- Breastfeeding mom's
- Chronic diarrhea
- Cystic fibrosis
- Diet low in vitamin A
- Liver disorders (cirrhosis, bile duct)
- Pregnant
Excess intake of Vitamin A
Symptoms of excess intake of Vitamin A
- Abdominal pain
- Fatigue
- Headache, Irritable
- Increased pressure on brain
- Nausea, Vomiting
- Skin discoloration (yellow/orange tint)
At risk for excess Vitamin A
- Supplements, cumulative effect
- Acne treatments (Accutane)
Vitamin A Content in Foods
Foods High in Vitamin A
| Food | Serving Size | Vitamin A |
|---|---|---|
| Turnips greens, chopped, cooked | 1 cup | 882 mcg |
| Apricot, dried | 1 cup | 753 mcg |
| Mustard spinach, chopped | 1 cup | 742.5 mcg |
| Collards, cooked chopped | 1 cup | 722 mcg |
| Hubbard squash, baked | 1 cup | 687 mcg |
| Beet greens, cooked | 1 cup | 551.5 mcg |
| Swiss chard, chopped, cooked | 1 cup | 535.5 mcg |
| Chile peppers, hot, sun dried | 1 cup | 490 mcg |
| Pumpkin pie | 1 piece | 488 mcg |
| Milk and soy chocolate drink | 1 cup | 374.5 mcg |
| Bok choy, shredded, cooked | 1 cup | 360.4 mcg |
| Whipping cream, light, whipped | 1 cup | 334.8 mcg |
| Quaker Instant Oatmeal Fruit, Cream | 1 packet | 330 mcg |
| Turnip greens, chopped | 1 cup | 318.5 mcg |
| Croissant w/egg, cheese, sausage | 1 sandwich | 295.8 mcg |
| Chocolate mousse | 1 cup | 282.8 mcg |
| French vanilla ice cream, soft serve | 1 cup | 278 mcg |
| Cantaloupe melons, cubed | 1 cup | 270.4 mcg |
| Ricotta cheese, part skim | 1 cup | 263 mcg |
| Sturgeon, smoked | 3 oz | 238 mcg |
| Sweet potatoes, mashed | 1 cup | 0 mcg |
| Acai berry drink, fortified | 1 cup | 0 mcg |
| Bluefin tuna, cooked | 6 oz | 0 mcg |
| Cod liver oil | 1 tsp | 0 mcg |
| Beef liver, pan fried | 3 oz | 0 mcg |
| Carrots, raw | 1 cup | 0 mcg |
| Carrots, sliced, cooked | 1 cup | 0 mcg |
| Peas and carrots, frozen, boiled, drained | 10 oz | 0 mcg |
| Pumpkin, canned | 1 cup | 0 mcg |
| Butternut squash, cubed, cooked | 1 cup | 0 mcg |
Foods Low in Vitamin A
| Food | Serving Size | Vitamin A |
|---|---|---|
| Turkey breast, roasted | 6 oz | 5 mcg |
| Red Delicious apple | 1 medium | 6.4 mcg |
| Buttermilk biscuit, plain | 1 oz | 7.4 mcg |
| Kimchi | 1 cup | 7.5 mcg |
| Yellow sweet corn | 1 cup | 13 mcg |
| Blackberries | 1 cup | 15.8 mcg |
| Tuna, light, canned in oil | 3 oz | 20 mcg |
| Arugula | 1 cup | 23.8 mcg |
| Plums, sliced | 1 cup | 28 mcg |
| Snow peas, whole | 1 cup | 34 mcg |
| Mozzarella cheese, low fat | 1 oz | 36 mcg |
| Tomato juice, canned | 1 cup | 42 mcg |
| Watermelon, diced | 1 cup | 42.6 mcg |
| Egg, hard boiled | 1 large | 75 mcg |
| Swiss cheese | 1 oz | 81.8 mcg |
| Plantains, sliced | 1 cup | 83 mcg |
| Muenster cheese | 1 oz | 84.6 mcg |
| Breakfast cereal, fortified w/10% vitamin A | 1 serving | 90 mcg |
| Cheddar cheese | 1 oz | 95.7 mcg |
| Zucchini, cooked, sliced | 1 cup | 100.8 mcg |
| Margarine, unsalted | 1 Tbsp | 116 mcg |
| Hot cocoa | 1 cup | 127.5 mcg |
| Goat cheese, hard | 1 oz | 138 mcg |
| Apricots, halved | 1 cup | 148.8 mcg |
| Milk, fat free or skim | 1 cup | 149 mcg |
| Greek yogurt, low fat | 7 oz | 180 mcg |
| Kale, chopped, cooked | 1 cup | 189.8 mcg |
| Romaine lettuce, shredded | 1 cup | 205 mcg |
| Wheat and bran presweetened w/nuts, fruits | 1 cup | 225 mcg |
References
Vitamin A Deficiency. (2022). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/23107-vitamin-a-deficiency
6 Top Benefits of Vitamin A. (2022). Cleveland Clinic. https://health.clevelandclinic.org/vitamin-a/
Fat-Soluble Vitamins: What They Are and How To Get the Most Out of Them. (2023). Cleveland Clinic. https://health.clevelandclinic.org/fat-soluble-vitamins/
Curry, S., Byers, T., & Hewitt, M. (2003). Lifestyle Behaviors Contributing to the Burden of Cancer. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK223925/
Hannah. (2019). 10 Health Benefits of Vitamin A. Facty Health. https://facty.com/lifestyle/wellness/10-health-benefits-of-vitamin-a/
Harvard T.H. Chan School of Public Health, H. T. H. C. S. (2021). Antioxidants. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/antioxidants/
Foods Highest in Vitamin A (RAE). (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/vitamin-a-rae/all/highest/household/common+sr+fndds+branded/no
Vitamin A and Carotenoids. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Trista. (2019). 10 Health Benefits of Vitamin A. Facty Health. https://facty.com/lifestyle/wellness/10-health-benefits-of-vitamin-a/?style=quick&utm_source=adwords&adid=339359125657&utm_medium=c-search&utm_term=&utm_campaign=f-h-USA-dynamic-ads-Desktop&gclid=CjwKCAjwt-L2BRA_EiwAacX32QENEzoNjOOvwnnUmaByyWja5wvb-ssG1W3BDCn9qYpeiPjB8-gg3xoCAnsQAvD_BwE
Vitamin A, RAE (µg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 13, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1106
Nutrients: Vitamin A, IU Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminA-Content.pdf
Nutrients: Vitamin A, (IU) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminA-Food.pdf
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