Vitamin A is a fat-soluble vitamin and is very important for health. We get carotenoids and beta-carotene from plants and retinol from meat. Since this vitamin is fat soluble, it is very important not to take too much vitamin A because excess vitamin A builds up in the body and can interfere with vitamin D work and bone health (especially the retinol form of vitamin A). Learning which foods contain vitamin A can help ensure that you are consuming the appropriate amount of the essential vitamin.
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Part 1 of 3: Diagnosing Vitamin A. Deficiency
Step 1. Learn about the role of vitamin A
Vitamin A plays an important role in various body functions and processes. Vitamin A maintains healthy skin, provides better night vision, makes teeth and bones strong, keeps tissues and mucous membranes working properly (to prevent infection), and is needed for digestive health, respiratory function, reproduction, and breastfeeding.
Step 2. Recognize the symptoms of vitamin A deficiency
The most common symptom of late-stage vitamin A deficiency is night blindness or xerophthalmia, which is difficulty or inability to see at night. Patients with vitamin A deficiency may also experience corneal ulceration and keratomalacia, drying, and “clouding” of the cornea.
- Corneal ulcerations are open sores that form on the outer layer of tissue in front of your eye.
- Corneal clouding is the loss of the ability to see through the front of the eye. This part of the eye can usually see clearly. However, this blurring makes things in your view blurry or completely unobservable.
- Symptoms of night blindness are first seen from oval or triangular-shaped patches on the temporal part of the eye – the part closest to the outside of the human face. These patches are usually present in both eyes and are accompanied by Bitot's patches (piles of keratin that look like "frothy").
- Blindness at night can also cause a “glow” or starburst effect when you see bright lights in a dark environment.
- Other symptoms of early/mild deficiency include very dry or “can't get wet” eyes with a rough or “bubbly” surface on the eyes. However, these symptoms are not sufficient to diagnose vitamin deficiency.
- Antibiotics may be recommended to treat the infection. However, it is better to see a doctor to help change your diet and add supplements as needed.
Step 3. Do a blood test
If you are concerned about your vitamin A levels, ask your doctor to do a simple retinol blood test to determine if you have a vitamin A deficiency. The normal range of vitamin A in the blood for a healthy person is between 50-20 micrograms per deciliter of blood.
- Chances are, you should not eat or drink until 24 hours before the blood test. Ask your doctor for the requirements.
- If you have a vitamin deficiency, your doctor may advise you to take a vitamin A supplement (unless you are pregnant) or refer you to a nutritionist who can help develop better dietary choices.
Step 4. Perform a checkup on your child
Children are usually vitamin A deficient and may also show symptoms of slowed development and increased susceptibility to infection.
Children can become deficient if they don't get enough vitamin A through milk or lose a lot of vitamin A from chronic diarrhea
Step 5. Take precautions if you are pregnant
Vitamin A deficiency can occur in pregnant women during the third trimester because this stage of pregnancy requires the most nutrients and vitamins for the mother and fetus.
Take a look at the warning below – pregnant women no may take artificial vitamin A supplements unless advised by a doctor because high doses of vitamin A can harm the fetus.
Part 2 of 3: Eat Foods Rich in Vitamins
Step 1. Eat a variety of vegetables
Vegetables are an important source of vitamin A because they provide carotenoids such as beta-carotene. Most orange/yellow/red vegetables, such as sweet potatoes, chayote, carrots, and squash, contain vitamin A. Dark green vegetables such as kale, spinach, and lettuce are also excellent sources of vitamin A.
Step 2. Eat fruit
Some fruits such as mangoes, apricots, and cantaloupe have high levels of vitamin A.
- One whole mango has about 672 micrograms per serving or about 45% of the recommended daily intake.
- Dried apricots are an excellent source of vitamin A. One cup contains 764 micrograms of vitamin A. Canned apricots contain less vitamin A, which is 338 micrograms per cup.
- Raw cantaloupe is a good source of vitamin A. One glass of raw cantaloupe contains 286 micrograms of vitamin A.
- Some medical experts advise pregnant women to increase their intake of vitamin A from plants by 40% during pregnancy and 90% during breastfeeding.
Step 3. Add animal sources to your diet
Foods of animal origin contain vitamin A "retinol" which is the result of the body's processing of carotenoids (vitamin A from plants) after you digest them. Foods rich in retinol include liver, eggs, and fatty fish.
- Because it is absorbed quickly and excreted very slowly, retinol is a form of vitamin A that can be over dosed. So, the consumption of vitamin A from food must be considered properly. Watch for signs of acute poisoning such as nausea or vomiting, headache, loss of appetite, dizziness, and excessive tiredness.
- Acute vitamin A poisoning is rare. Chronic poisoning, which accumulates over time, is more common. Adults would have to take more than 7,500 micrograms (7.5 milligrams) of vitamin A daily for six years to reach this level of toxicity. However, everyone has a different range. Better to be careful and not take too much retinol.
- The amount of retinol can also be affected if you use skin products that contain vitamin A, such as creams or acne treatments.
Step 4. Add milk to your diet
Milk, yogurt, and cheese can also provide vitamin A.
One glass of milk provides 10-14% of the recommended value of vitamin A. One ounce (28.35 grams) of cheese typically provides 1-6% of the recommended value of vitamin A
Step 5. Consult your doctor or nutritionist
A trusted health professional can help you determine the foods that best suit your diet.
- Your doctor may have specific dietitian or nutrition recommendations. If not, you can find it by contacting your local hospital or general practitioner's office and asking for a recommendation, or looking online.
- If you live in the US, you can find a registered dietitian or nutritionist by searching Eatright.org, the website of the Academy of Nutrition and Dietetics.
Part 3 of 3: Taking Vitamin A Supplements
Step 1. Know the recommended limits for children
Supplements have different dosages and it is important that you know the Nutritional Adequacy Ratio (RDA) for all the supplements you are taking.
- For babies up to 6 months of age, the RDA for vitamin A is 375 micrograms (0.375 milligrams).
- For infants aged 7-11 months, the RDA for vitamin A is 400 micrograms (0.4 milligrams).
- For children aged 1-3 years, the RDA for vitamin A is 400 micrograms (0.4 milligrams).
- For children aged 4-6 years, the RDA for vitamin A is 450 micrograms (0.45 milligrams).
- For children aged 7-9 years, the RDA for vitamin A is 500 micrograms (0.5 milligrams).
- For boys and girls ages 10-18, the RDA for vitamin A is 600 micrograms (0.6 milligrams).
Step 2. Know the recommended limits for adults
Adults have different needs for vitamin A and supplements than children. So, it is important to know the Nutritional Adequacy Ratio (RDA) for adults.
- For men 19 years of age or older, the RDA for vitamin A is 600 micrograms (0.6 milligrams).
- For women 19 years of age or older, the RDA for vitamin A is 500 grams (0.5 milligrams).
- For pregnant women 18 years of age or younger, the RDA for vitamin A is 900 micrograms (0.9 milligrams). After the third trimester, the RDA increases to 950 micrograms (0.95 milligrams).
- For pregnant women 19 years of age or older, the RDA for vitamin A is 800 micrograms (0.8 milligrams). After the third trimester, the RDA increases to 850 micrograms (0.85 milligrams).
- For breastfeeding women who are 18 years of age or younger, the RDA for vitamin A is 950 micrograms (0.95 milligrams).
- For breastfeeding women who are 19 years of age or older, the RDA for vitamin A is 850 micrograms (0.85 milligrams).
Step 3. Do not exceed the Nutritional Adequacy Rate for vitamin A
Taking too much vitamin A can cause many health problems.
- Infants younger than a year should not exceed 600 micrograms (0.6 milligrams) of vitamin A.
- Children 1-3 years should not exceed 600 micrograms (0.6 milligrams) of vitamin A per day.
- Children 4-8 years of age should not exceed 900 micrograms (0.9 milligrams) of vitamin A per day.
- Children aged 9-13 years should not exceed 1,700 micrograms (1.7 milligrams) of vitamin A per day.
- Children aged 14-18 years should not exceed 2,800 micrograms (2.8 milligrams) of vitamin A per day.
- Adults 19 years of age or older should not exceed 3,000 micrograms (3 milligrams) of vitamin A per day.
Tips
- If you consume too much beta-carotene, your skin may turn orange. This is a harmless reaction and is common in children and vegetarians. If this happens, stop eating vegetables for a few days to get back to normal.
- Consult your doctor or nutritionist before changing your diet or taking any vitamin supplements.
Warning
- If you take vitamin supplements, read the label. Make sure the supplement has no more than 10,000 UI (3,000 mcg) – usually no supplement exceeds that dose. However, it is better to prevent before it is too late.
- Do not change your diet without consulting your doctor first. Your doctor will tell you which vitamins you need, if any.
- Excess vitamin A can cause loss of appetite, dizziness, headaches, dry and itchy skin, hair loss, blurred vision, and reduced bone mineral density. In severe cases, an overdose of vitamin A can cause liver damage. In the case of the fetus, excess vitamin A can cause severe birth defects. Pregnant women should not take more than 5,000 IU of vitamin A supplements. In fact, it is recommended that pregnant women avoid vitamin A supplements.
