Vitamin A (Retinol, Retinoic Acid)

Plant foods that are rich in beta-carotene, such as green leafy vegetables, carrots and cantaloupe are a good source of Vitamin A. Your body converts beta-carotene into Vitamin A. Vitamin A (retinol, retinoic acid) is a nutrient important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties. Antioxidants are substances that protect cells against the effects of free radicals — molecules produced when the body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might play a role in heart disease, cancer and other diseases. The recommended daily allowance is 900 mcg for an adult male and 700 mcg for an adult female. A healthy and varied diet will provide most people with enough vitamin A. For the antioxidant properties of vitamin A, food sources are best. It’s not clear if vitamin A supplements offer the same benefits as naturally occurring antioxidants in food. Too much vitamin A can be harmful, and excess vitamin A during pregnancy has been linked to birth defects.

Source: Mayo Clinic