Vitamin A (Retinol) is important to vision, growth, cell division, reproduction and immunity.

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 might protect your cells against the effects of free radicals — molecules produced when your 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.

Vitamin A is found in many foods, such as spinach, dairy products and liver. Other sources are foods rich in beta-carotene, such as green leafy vegetables, carrots and cantaloupe. Your body converts beta-carotene into Vitamin A.

Some Food Sources of Vitamin A

CARROTS	KALE	MANGO	CANTALOUPE	ASPARAGUS
APRICOT	SPINACH	BROCCOLI	PUMPKIN	PEACH

Recommended Daily Allowance (RDA)

Adult Male	900 mcg
Adult Female	700 mcg

Toxicity

A healthy and varied diet will provide most people with enough vitamin A. If you’re interested in 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