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what foods have vitamin a

Vitamin A is a group of unsaturated nutritional organic compounds that includes retinol, retinal, retinoic acid, and several provitamins A carotenoids (most notably beta-carotene)

Vitamin A (retinol, retinoic acid) is a nutrient important to vision, growth, cell division, reproduction, and immunity.

Vitamin A also has antioxidant properties.

Antioxidants are substances that might protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation.

Vitamin A is found in many foods, such as spinach, dairy products, and liver. Other sources are foods rich in beta-carotene, such as green leafy vegetables, carrots, and cantaloupe.

Your body converts beta-carotene into vitamin A. There are other types of carotenoids found in food that are not converted to vitamin A but have health-promoting properties; these include lycopene, lutein, and zeaxanthin.

The recommended daily supplements of vitamin A is

900 micrograms (mcg) for adult men

700 mcg for adult women


Many fruits and vegetables and some supplements contain beta-carotene, lycopene, lutein, or zeaxanthin. Leafy green & colored vegetables are rich in Vitamin A

  • spinach
  • Kale
  • Broccoli
  • carrots
  • Sweet potatoes
  • pumpkin
  •  squash
  • Tomatoes
  • Red bell pepper
  • Cantaloupe, mango
  • Beef liver
  • Fish oils
  • Milk
  • Eggs

Signs of Deficiency

  • Xerophthalmia, severe dryness of the eye that if untreated can lead to blindness
  • Nyctalopia or night blindness
  • Irregular patches on the white of the eyes
  • Dry skin or hair


  1. Reduces Your Risk of Acne & Glow your skin
  2. Lower Your Risk of Certain Cancers
  3. Protects Your Eyes From Night Blindness and Age-Related Decline
  4. Supports a Healthy Immune System
  5. Supports Bone Health
  6. Promotes Healthy Growth and Reproduction


what are the risks of taking vitamin A?

Side effects. Symptoms of vitamin A toxicity include

  •  dry skin
  • joint pain
  • vomiting
  • headaches
  • confusion.

Interactions. If you take any medicines, ask your doctor if vitamin A supplements are safe. Vitamin A supplements may interact with some birth control pills, blood thinners (Coumadin), acne medicines (isotretinoin), cancer treatments, and many other drugs.

Risks. Don’t take more than the RDA of vitamin A unless your doctor recommends it. High doses of vitamin A have been associated with birth defects, lower bone density, and liver problems.

People who drink heavily or have kidney or liver disease shouldn’t take vitamin A supplements without consulting with a physician.


  1. https://en.wikipedia.org/wiki/Vitamin_A)
  2. (https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945)
  3. (https://www.hsph.harvard.edu/nutritionsource/vitamin-a/)
  4. (https://www.healthline.com/health/hypervitaminosis-a#symptoms)
  5. (https://www.webmd.com/a-to-z-guides/supplement-guide-vitamin-a)
  6. (Longe, J., ed. The Gale Encyclopedia of Alternative Medicine, second edition, 2004.Natural Standard Patient Monograph: “Vitamin A (Retinol)” and “Beta-carotene.”Office of Dietary Supplements: “Vitamin A and Carotenoids.”Tribble, D.L. Circulation, February 1999.)

 Choose your diet cautiously.

Stay Safe & Stay Healthy

Dr.Mehedi Hassan

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