Vitamin A is a fat-soluable class of vitamins essential for eyesight, growth, cell division, bone and teeth development, reproduction, maintenance of the immune system, formation of hair, skin, and mucous membranes. Vitamin A is measured is often measured in Retinal Equivalents, a unit measuring the level of vitamin A activity in a food; however, we use International Units (IUs) for this site.
One IU is equivalent to 0.3 RE.
Sources of vitamin A:
- Liver
- Fish Liver Oils
- Fortified Milk
- Eggs
- Carrots
- Dark-green leafy vegetables
Signs of vitamin A deficiency:
- Night blindness
- Rough skin
- Dry eyes
- Impaired bone growth
Too much vitamin A causes:
- Blurred vision
- Headaches
- Skin rashes
- Nausia
- Insomnia
- Fatigue
- Joint Pain
- Diarrhea
- Hair Loss
References:
- National Research Council. Recommended Dietary Allowances, 10th Edition. Washington: 1989.
- Brody, Jane. Jane Brody's Nutrition Book. Bantam Books. 1987.