Vitamin A

When we hear Vitamin A we immediately think of carrots and improved eyesight. Although true that one serving of carrots contains a whopping 200% daily value, it's definitely not the only source of Vitamin A, and Vitamin A can do a whole lot more than benefit your eyes. 

Types:  First off, like many vitamins, there are different forms of vitamin A. The main two forms we consume are Preformed Vitamin A and Pro-Vitamin A. 

• Preformed: Can be found in animal products such as meat, fish, and dairy. As suggested by its name, Preformed Vitamin A is all ready to use in the body, no adjustments or synthesizing necessary. While consuming preformed Vitamin A is helpful, there is a risk in overdosing (mainly through supplementation). Overdose symptoms and repercussions include birth defects and weakened bones (due to the blockage of vitamin D). The good news is if you stick to consuming Preformed Vitamin A in whole foods, your likelihood of poisoning almost disappears. 
• Pro-Vitamin A (Mainly Beta-Carotene): Found in fruits and vegetables, the most common kind of Pro-Vitamin A is Beta-Carotene. Unlike Preformed Vitamin A, Pro-Vitamin A requires the body to process this vitamin in order to get it to the right form, therefore the benefits are not as readily available. The body is made to make this transition, though, so as long as you are eating a well-balanced diet, both types of vitamin A are important and useful. Also, the effects of overdosing on Beta-Carotene are not dangerous, only inconvenient. Large amounts of Beta-Carotene can turn the skin yellow-orange in color. Don't fret if this happens, just reduce your intake and skin color will return to normal. 

Benefits: So what's the big deal about Vitamin A? Vitamin A is what I like to think of as a SUPER VITAMIN -- it covers so many areas of the body: the immune system, vision, skin health, bone and teeth maintenance . . . I could write my life away discussing the details of the how and why, but lets just get to the facts. 

• Immunity - Vitamin A stimulates white blood cell growth, helping the body to fight off diseases. Beta-Carotene is also an antioxidant, and can therefore help reduce the risk of cancer when eaten in food form (supplemental Beta-Carotene has had no influence over cancer risk --you can't just pop a pill).
• Vision - Vitamin A helps form the pigments in the retina, assisting in better eye-sight especially in low light situations. 
• Skin - helps keeps skin moist and strong through assisting in the production of collagen. Also works to repair damaged skin. NOTE: Also helps keep hair strong and smooth.
• Bone and teeth - helps in building and repairing bone. NOTE: as mentioned above, large intakes of Preformed Vitamin A (especially in supplemental form) will actually weaken bones. Moderation in all things.

Sources: Now that we are more acquainted with the WHY let's figure out the HOW. 

• Animal Sources: (I don't recommend relying on these sources entirely, since most of them are high in calories and saturated fat)
• Eggs
• Cheese
• Cream
• Liver and kidney (YUM!)
• Fish Oils
• Fortified Milk
• Some Fish
• Plant-based sources:
• Good Sources (10-19% daily value):
• Asparagus
• Celery 
• Dried Plums
• Okra
• High Sources (>20% daily value): (think bright colors - ORANGES, YELLOWS, PINKS, DARK GREENS)
• Apricots
• Cabbage
• Cantelope
• Carrots
• Grapefruit
• Lettuce
• Mango
• Peppers
• Spinach
• Sweet Potatoes
• Tomatoes
• Watermelon