Vitamin A is a fat-soluble vitamin, classified into retinol and other retinoids. Check out information on the benefits, sources, functions and deficiency of Vitamin A.

Vitamin A Benefits

Vitamin A can be described as a fat-soluble vitamin. It can be found in a number of forms that can be broadly classified into retinol and other retinoids. Retinol is an active type of vitamin A, which can be found in animal food sources. It has a yellow color, is fat-soluble and holds importance in relation to vision and bone growth. Other retinoids comprise of a class of chemical compounds that are chemically related to vitamin A and are used in medicine. Let us gather some more information about Vitamin A, mainly its benefits, sources and functions as well as the problems that result from its deficiency in the body.
There are a large number of benefits that result from the consumption of Vitamin A, in the required amount. 
  • It has been believed to slow the aging process, by improving the overall skin condition i.e. reducing fine lines and fading age spots.
  • It helps keep blood cholesterol at low level and thus, helps prevent heart diseases and stroke.
  • It makes our bones strong and helps treat skin ailments like acne and psoriasis.
  • It improves our vision and also prevents the occurrence of night blindness
  • It is an anti-oxidant and helps protect our cells against cancer and a number of other disease.
  • It is beneficial for those who suffer from respiratory problem.
  • It is good for people suffering from glaucoma and measles.
  • It provides immunity against bacterial, viral and parasitic infections.
Recommended Daily Intake
Age Group
0-6 months 
400 mcg (1,333 IU)
400 mcg (1,333 IU)
7-12 months 
500 mcg (1,667 IU) 
500 mcg (1,667 IU)
1-3 years 
300 mcg (1,000 IU)
300 mcg (1,000 IU)
4-8 years 
400 mcg (1,333 IU)
400 mcg (1,333 IU)
9-13 years   
600 mcg (2,000 IU)
600 mcg (2,000 IU)
14 years and above
900 mcg (3,000 IU) 
700 mcg (2,333 IU)

The following food items have been found to be rich in Vitamin A: 
  • Apricots
  • Broccoli
  • Broccoli Leaves
  • Butter
  • Butternut Squash
  • Cantaloupe
  • Carrot
  • Cheese
  • Cod Liver Oil
  • Collards
  • Egg
  • Fortified Breakfast Cereals
  • Fortified Margarine
  • Kale
  • Leafy Vegetables
  • Liver (beef, pork, chicken, turkey, fish)
  • Mango
  • Milk
  • Oily Fish
  • Papaya
  • Peas
  • Pumpkin
  • Spinach
  • Sweet Potato
  • Yoghurt 
Vitamin A performs the following functions in the body of an individual: 
  • Used in formation of skin, bones, and teeth
  • Helps maintain the surface linings of the eyes
  • Promotes functioning of respiratory, urinary and intestinal tracts
  • Needed for new cell growth
  • Helps in the formation of tissues
  • Necessary for proper vision, especially at night 
Deficiency of Vitamin A can result in the following ailments: 
  • Night blindness
  • Diarrhea
  • Abnormalities of skin
  • Slow bone development
  • Reduced immunity
  • Increased risk of respiratory infections
  • Decreased growth rate

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