7.6

Vitamin a

Vitamin A is vital for vision, immune function, and cell growth.

It helps form rhodopsin for good eyesight and supports the cornea.

It strengthens the immune system by producing white blood cells that fight infections.

Vitamin A promotes cell development, aiding tissue and organ growth.

Sources include animal-based foods (liver, dairy, eggs) for retinoids and colorful fruits/veggies (carrots, sweet potatoes, spinach, mangoes) for carotenoids.

Recommended daily intake varies but is around 700-900 micrograms of retinol activity equivalents (RAE) for adults.

Be cautious of excess intake as it can be toxic.

Prioritize a balanced diet over supplements.

Include vitamin A-rich foods to support vision, immunity, and growth.