Vitamin A, also known as retinol, plays several crucial roles in the body, including:
- Supporting the immune system to defend against illness and infection.
- Aiding vision, particularly in low-light conditions.
- Maintaining healthy skin and the lining of various body parts, such as the nose.
Good Sources of Vitamin A
Vitamin A (retinol) can be found in various foods, including:
- Cheese
- Eggs
- Oily fish
- Fortified low-fat spreads
- Milk and yogurt
- Liver and liver products (like liver pâté) – Liver is especially rich in vitamin A, so eating it more than once a week may increase the risk of excessive intake. (Pregnant women should avoid liver and liver products.)
In addition to retinol, vitamin A can also be sourced from foods containing beta-carotene, which the body can convert into retinol.
Main sources of beta-carotene include:
- Yellow, red, and green (leafy) vegetables like spinach, carrots, sweet potatoes, and red peppers.
- Yellow fruits such as mango, papaya, and apricots.
