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Vitamin A
Vitamin A, also known as Retinol, is classified as a fat-soluble vitamin, similar to vitamins D, E, and K. This means it can be stored in your body. Retinol can be produced by the body itself from the nutrient beta-carotene and is therefore also referred to as pro vitamin A.
How much vitamin A per day
The amount of retinol needed differs for men and women. Adult men require 800 micrograms per day. Adult women need slightly less, at 680 mcg per day. There is some confusion about whether vitamin A should be taken during pregnancy. This is because there are warnings about excessive retinol, which can be harmful to the foetus. However, this does not mean there is no need for this vitamin when a woman is expecting. In fact, the requirement is slightly higher during the nine months of pregnancy. The daily requirement for a pregnant woman is increased from 680 mcg to 800 mcg per day. It is advised against eating liver during pregnancy, as 100 grams of liver contains nearly 10,000 mcg of retinol. The safe daily dose recommended by the health council is 3000 mcg of vitamin A per day. Excessive retinol can lead to toxicity, with symptoms such as headache, nausea, dizziness, fatigue, and abnormalities in the eyes, skin, and skeleton.
Where is vitamin A found
Retinol is found in both plant-based foods like vegetables and fruits, as well as animal products such as dairy and meat. The highest amounts of retinol can be found in:
- Liver 9.8 mg per 100 grams
- Carrots 1.5 mg per 100 grams
- Pak choi 1 mg per 100 grams
- Spinach 0.8 mg per 100 grams
- Sweet potatoes 0.7 mg per 100 grams
