What is Vitamin A? Understanding Its Benefits, Vitamin A-Rich Foods

Protein and carbohydrates are over-discussed nutrients while not much is spoken about micronutrients such as Vitamins B, C, A, D, E, K, and minerals. Micronutrients are required in micro (small) quantities by our body, given its name, no-brainer, right?¹ This article will discuss what is vitamin A, vitamin A benefits, and which vitamin A foods should be included to avail of its benefits.

Table of Contents

• What is Vitamin A?
• Vitamin A Benefits
• Top Vitamin A-Rich Foods
• What are Daily Vitamin A Requirements?
• How to Incorporate Vitamin A Foods into Your Diet?
• Signs of Vitamin A Deficiency and Overconsumption
• Conclusion

What is Vitamin A?

Vitamin A is a fat-soluble vitamin. Depending on the origin, it is available in two forms-preformed vitamin A (or retinol and its derivatives, animal origin) and provitamin A (or carotenoids, plant origin). Both of these are converted to active forms of vitamin A in our body to support beneficial processes.^2,3,4

Vitamin A Benefits: 

You may have heard about the role of vitamin A to maintain good vision. But did you know it has a wide range of several other functions too, in our body? Vitamin A helps build immunity by promoting our body’s immune response to infections. Vitamin A is also important for the functioning of the central nervous system, production, wear and tear and functioning of our body cells including skin, sweat glands, eyes, trachea (windpipe), salivary glands, urinary, reproductive and digestive system as well. Another Vitamin A benefit is its potent antioxidant property that reduces the harmful effects of free radicals and as a result may help reduce risk of type 2 diabetes, heart disease etc.²

Top Vitamin A-Rich Foods:^3,4,5

Since our body cannot make vitamin A, we must consume these vitamin A foods-

You get preformed vitamin A from foods like dairy foods, eggs, organ meats, fish oil, and fortified foods like milk, cereals etc.

You get Provitamin A from colourful fruits and vegetables like-

1. Orange-red vegetables – carrot, sweet potato, pumpkin, red pepper, tomato etc.
2. Green vegetables – drumstick leaves, agathi leaves, fenugreek leaves, amaranth leaves, cowpea leaves, radish leaves, spinach, mustard leaves, bathua leaves, dill leaves, lettuce, etc.
3. Fruits – apricot, mango, papaya, peach, cantaloupe etc.

Daily Vitamin A Requirements:

Now we know what is Vitamin A, Vitamin A benefits and its sources, your next question would be how much vitamin A is needed? Your child’s vitamin A needs depend on age and gender, recommended dietary allowance (RDA) as per NIN India (2024) is:⁶

 How to Incorporate Vitamin A Foods into Your Diet:

• Include dairy foods, fortified foods and eggs on a regular basis.
• Add orange, yellow and green coloured fruits and vegetables to your plate.
• Add a touch of vibrant orange to your salads by adding carrot, tomato, bell peppers, and sweet potatoes.
• Pro tip: add 1tsp olive oil or yogurt/sesame seeds dressing as fat will help in absorption of vitamin A.
• Make a quick switch to sweet potato for making salads, delicious tikki or baked fries, to enjoy a win-win snack (healthy plus vitamin A rich).
• Include pumpkin in the form of a vegetable, add other vegetable preparations, pumpkin soup or add it to your lentil curries, sambar etc.
• Go green! Include green leafy vegetables more often in a week. Added to your dal, paratha, vegetable soups, or like a humble and simple sautéed vegetable.

Signs of Vitamin A Deficiency and Overconsumption:

Both too little and too much vitamin A are not good for you. Deficiency of Vitamin A can lead to night-blindness and immune dysfunction which rises the risk of gastrointestinal, respiratory and urinary infections and skin problems.⁷ Whereas, overconsumption of vitamin A can affect the liver, bone health, nervous system leading to muscular incoordination and skin problems.⁸

Watch out for these signs:

You may notice that both deficiency and excess have certain overlapping signs, therefore a detailed history and diagnosis using blood tests by your doctor is important.  

Conclusion 

So now you know what is vitamin A and its not just for your eyes. Vitamin A benefits extend from skin health to immune, respiratory and digestive health too. To enjoy these wholesome benefits, include vitamin A foods such as dairy foods, eggs, and fortified foods, and relish a colourful plate by adding orange-yellow, red and green coloured vegetables, and fruits to your daily diet. Exactly why they say, “Eat the rainbow”. In case of inadequate dietary consumption due to picky eating you may be unable to meet all nutrient needs through food alone and nutritional drinks like Complan can help support nutritional needs with a balanced diet. Complan has a total of 34 vital nutrients including 63% more protein than leading malt-based drink and vitamin A essential for your child’s health.

Frequently Asked Questions

1. What are the best sources of Vitamin A?

Best sources of vitamin A are Provitamin A foods such as dairy foods, eggs, fish oil and fortified foods.

2. How much Vitamin A should I consume daily?

Your vitamin A needs will vary as per your age and sex. Adults need 840-1000mcg/day while for children it ranges from 350mcg in preschoolers upto 900-1000mcg/day in adolescence.⁶

3. What happens if you have too much Vitamin A?

You may have nausea, vomiting, dizziness, blurred vision, bone pain, joint pain, dry skin and may even develop enlarged liver. Too much vitamin A typically is caused by prolonged consumption of vitamin A supplements or excess intake of preformed vitamin A from foods such as animal liver.⁸

Source:

¹ Espinosa-Salas S, Gonzalez-Arias M. Nutrition: Micronutrient Intake, Imbalances, and Interventions. [Updated 2023 Sep 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK597352/. Accessed on 26^th Feb 2025.

² Carazo, A., Macáková, K., Matoušová, K., Krčmová, L. K., Protti, M., & Mladěnka, P. (2021). Vitamin A Update: Forms, Sources, Kinetics, Detection, Function, Deficiency, Therapeutic Use and Toxicity. Nutrients, 13(5), 1703. https://doi.org/10.3390/nu13051703

³ McEldrew EP, Lopez MJ, Milstein H. Vitamin A. [Updated 2023 Jul 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482362/. Accessed on 26^th Feb 2025.

⁴ Vitamin A, The Nutrition Source, Available at: https://nutritionsource.hsph.harvard.edu/vitamin-a/. Accessed on 26^th Feb 2025.

⁵ T. Longvah, R. Ananthan, K. Bhaskarachary and K. Venkaiah, Indian Food Composition Tables 2017.

⁶ ICMR-NIN Expert Group on Nutrient Requirement for Indians, Recommended Dietary Allowances (RDA) and Estimated Average Requirements (EAR) – Updated 2024. Available at: https://www.nin.res.in/RDA_short_Report_2024.html. Accessed on 26th Feb 2025.

⁷ Hodge C, Taylor C. Vitamin A Deficiency. [Updated 2023 Jan 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK567744/. Accessed on 26^th Feb 2025.

⁸ Olson JM, Ameer MA, Goyal A. Vitamin A Toxicity. [Updated 2023 Sep 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532916/. Accessed on 26^th Feb 2025.