What is Vitamin A?

Vitamin A (also called retinol or retinoic acid) is a nutrient that supports vision, immunity, cell division, and reproduction. Vitamin A’s antioxidant properties help protect your body against disease-causing free radicals.

Vitamin A Benefits

  • Strengthens your immune system
  • Stimulates the production and activity of white blood cells
  • Reduces the risk of acne
  • Promotes eye health
  • Helps maintain healthy endothelial cells (the cells that form the inside lining of the body)
  • Supports fetal development
  • May lower your risk of certain cancers
  • Regulates cell growth and division needed for reproduction

How much vitamin A do you need per day?

  • Adult Women: 700 mcg
  • Adult Men: 900 mcg
  • Pregnant/Breastfeeding Women: 770 mcg

Natural sources of vitamin A

  • Leafy green vegetables: kale, broccoli, spinach
  • Orange and yellow vegetables: carrots, sweet potatoes, pumpkin
  • Egg yolks
  • Tomatoes
  • Red bell peppers
  • Salmon
  • Milk
  • Fish oils
  • Cantaloupe
  • Mango

Learn about vitamin A deficiency symptoms.

Further reading: Harvard School of Public Health