Nutrient Key Information | |||
Nutrient Name: | Vitamin A, RAE | ||
Nutrient Category: | Vitamins and Other Components | ||
Measuring Unit: | µg | ||
Nutrient Summary: | Vitamin A is important for vision, skin tissues, reproduction, embryonic development, bone growth, and immune function. | ||
Nutrient Function: |
The main forms of Vitamin A are:
RAE stands for Retinol Activity Equivalents. RAE value is used as the recommended daily value for Vitamin A. 1 microgram (mcg or µg) of retinol is 1 RAE. 12 mcg of dietary beta-carotene is 1 RAE. Each form of vitamin A performs a specific function in the body. Benefits to eye health: 1) Retinal is required by the eye to transduce light into the neural signals necessary for color vision and low-light vision. 2) Retinoic acid is required to maintain crystal-clear cornea and conjunctiva membranes (which covers the surface of your eye), thus to prevent xerophthalmia. Benefits to skin tissue health: Outside and inside body is covered by epithelial cells. 1) Outside skin epithelial cells: vitamin A and beta-carotene help protect against skin damage from sunlight. It can stimulate skin cell growth. 2) Inside body epithelial cells: mucous membranes for mouth, stomach, intestines, lungs, various passageways, etc. Vitamin A helps to maintain their integrity and health. Supporting reproduction: 1) For men, retinol of Vitamin A participates in sperm development. 2) For women, vitamin A supports normal embryonic development during pregnancy. Role in bone growth: Bone growth includes 2 steps: 1) dismantle old bone cells (osteoclasts) 2) generate new bone cells (osteoblasts). Vitamin A participates in the old bone cell dismantling process. Support immune function: Retinoic acid form of Vitamin A participates in the cell replication and specialization that supports immune T-cells and antibody production and the anti-inflammatory response. T-cells is a type of white blood cell that protects your body from infection. Help red blood cell formation: Vitamin A helps iron mobilization from stores, thus improves hemoglobin concentrations. Vitamin A is a fat-soluble vitamin. Taking with a meal containing fats can increase its absorption. |
Sample Foods High in: Vitamin A, RAE |
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Food Description | Nutrient Amount1 | Daily Value%2 | |
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Beef, variety meats and by-products, liver, cooked, braised
Category: Beef Products
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9,442 µg | 1,049.11% |
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Pork, fresh, variety meats and by-products, liver, cooked, braised
Category: Pork Products
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5,405 µg | 600.56% |
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Fish, tuna, fresh, bluefin, cooked, dry heat
Category: Finfish and Shellfish Products
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757 µg | 84.11% |
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Sweet potato, cooked, baked in skin, flesh, without salt
Category: Vegetables and Vegetable Products
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961 µg | 106.78% |
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Carrots, cooked, boiled, drained, without salt
Category: Vegetables and Vegetable Products
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852 µg | 94.67% |
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Mustard greens, cooked, boiled, drained, without salt
Category: Vegetables and Vegetable Products
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618 µg | 68.67% |
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Spinach, cooked, boiled, drained, with salt
Category: Vegetables and Vegetable Products
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524 µg | 58.22% |
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Egg, yolk, raw, fresh
Category: Dairy and Egg Products
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381 µg | 42.33% |
Additional Nutrient Information | |
Nutrient Summary | Vitamin A is important for vision, skin tissues, reproduction, embryonic development, bone growth, and immune function. |
Deficiency Health Effects |
A person's Vitamin A status depends on the level of Vitamin A storage and the retinol-binding protein which transports retinol from storage to target tissues. People will not notice the Vitamin A deficiency until their Vitamin A stores are depleted. Here are possible health problems caused by Vitamin A deficiency:
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Effects if Above Upper Limit |
As a fat-soluble vitamin, vitamin A is not readily excreted. The risk of toxicity is relative high when eating large amount of preformed vitamin A from animal foods (such as beef liver), fortified foods, or supplements. The excessive unused vitamin A can potentially damage cells. Preformed vitamin A toxicity (hypervitaminosis A) may be acute or chronic. Beta-carotene from fruits and vegetables is not so efficiently converted to the active form of vitamin A retinol, so the toxicity risk is low, though over consumption may turn the skin to yellow. However, overconsumption of beta-carotene supplements will make it act as a prooxidant which induces oxidative stress and damages cells and tissues. Vitamin A toxicity effects: • Excessive vitamin A may stimulate bone-dismantling activity that reduces bone density and weaken the bones. This contributes to fractures and osteoporosis. • High doses of Vitamin A (≥ 7,800 mg/day) during the first trimester of pregnancy may cause infant birth defects such as teratogenicity. • High doses of vitamin A (5,500-6,750 mg/day) may cause intracranial and skeletal abnormalities for infants. • Liver is the main storage of vitamin A, excessive vitamin A may cause liver abnormalities. Vitamin A acute toxicity symptoms: • Blurred vision • Nausea and vomiting • Headache and dizziness • Muscular incoordination Note: People with high alcohol intake, pre-existing liver disease, hyperlipidemia, or severe protein malnutrition should lower the intake Upper Limit. |
External References |
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Daily Value Age Group | Recommended Daily Values | Daily Value Upper Limits |
Toddler 1 to 3 years old: | 300 µg | 600 µg |
Child 4 to 8 years old: | 400 µg | 900 µg |
Male 9 to 13 years old: | 600 µg | 1,700 µg |
Male 14 to 18 years old: | 900 µg | 2,800 µg |
Male 19 to 30 years old: | 900 µg | 3,000 µg |
Male 31 to 50 years old: | 900 µg | 3,000 µg |
Male 51 to 70 years old: | 900 µg | 3,000 µg |
Male Senior 71 or older: | 900 µg | 3,000 µg |
Female 9 to 13 years old: | 600 µg | 1,700 µg |
Female 14 to 18 years old: | 700 µg | 2,800 µg |
Female 19 to 30 years old: | 700 µg | 3,000 µg |
Female 31 to 50 years old: | 700 µg | 3,000 µg |
Female 51 to 70 years old: | 700 µg | 3,000 µg |
Female Senior 71 or older: | 700 µg | 3,000 µg |
Female Pregnancy (>18): | 770 µg | 3,000 µg |
Female Lactation (>18): | 1,300 µg | 3,000 µg |
FDA (Based on 2000 calorie daily diet): | 900 µg |
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The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all |
Disclaimer | The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice. |