Vitamin A, or retinol, is good for the eyes, hair and skin and overall development

Vitamin A is also known as retinol and is essential for the health of the eyes, hair, skin, and for good development, immune functions and reproduction.

According to experts the average person may not be getting adequate amounts of vitamin A from their diet. Foods that have high amounts of vitamin A include: liver, sweet potatoes, carrots, whole milk, apricots, eggs, tomatoes, and oranges. Many foods have also been fortified with vitamin A such as margarine, cereals, and low-fat milk. However there is a growing concern that people may not be getting as much vitamin A as they should because cooking, storing and processing techniques used on many of these foods depletes their levels of vitamin A. The best way to make sure that you are not reducing the vitamin A in your foods is to use fresh fruits and vegetables, keep them refrigerated, steam your vegetables and cook meats some other way besides frying. For most of us getting enough fresh fruits and vegetable is a problem which means we need to use  supplements to bring our levels up to optimal levels as outlined below.

Vitamin A deficiency is a problem for low-income countries in places like Africa and South-East Asia. Deficiency causes blindness in children and decreases the effects of their immune system so they are more prone to die from disease and infection. In pregnant women it increases the chances of death, and causes night blindness.

The recommended daily allowance (RDA) increases with age. Children between one and three only need 300 micrograms (ug). Children between four and eight need 400 ug, between nine and thirteen 600 ug. Men from fourteen and older need 900 ug, women need 700 ug, and pregnant women fourteen and older need 750-770 ug. For lactating women fourteen and older the need for vitamin A rises significantly. They need 1200-1300 ug of vitamin A.

It is recommended that people try to stay within the limits set up in the recommended daily allowances. New studies are showing that excess amounts of vitamin A may reduce our bodies ability to absorb vitamin D and can lead to osteoporosis.