Vitamin A

Vitamin A is a group of fat-soluble retinoids including retinol, retinal, and retinyl esters. In food, vitamin A exists in two forms: preformed vitamin A (retinol and retinyl ester) and provitamin A carotenoids. Preformed vitamin A is mostly found in animal-based food sources (meat and dairy products) while carotenoids such as beta-carotene can be found in fruits (e.g. mangoes, apricots) and vegetables (e.g. sweet potato, spinach, carrots). Fish oils, liver, carrots, and squash are among the food sources that have the highest levels of vitamin A.

Health Functions
Vitamin A is most widely known for its function in vision. It is a component of rhodopsin – this protein absorbs light. Vitamin A is also essential for the functions of the immune system, reproduction, and communication between cells. The normal structure of tissues and organs can also be attributed to Vitamin A since this vitamin is important for the differentiation of cells.

Disease Risk Reduction
In addition to preserving good eye health, vitamin A can also potentially lower the risk for developing cancer and helps boost the immune system. This vitamin also improves skin problems (such as acne) and also strengthens the bones.

Groups at Risk
Individuals who are at risk for vitamin A deficiency include premature babies, children, pregnant and lactating women, and people who have cystic fibrosis.

Intake Recommendations
The recommended daily allowance (RDA) for vitamin A is 900 micrograms for adults.

7D VARIETY Recommendations
A cup of Energy Dates provides 1% of the recommended daily intake for vitamin A. 7D VARIETY recommends you to consume a varied, balanced diet to ensure adequate intake of Vitamin A.