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Vitamin A

Vitamin A is vitally important for healthy eyes. Processed by the retina, vitamin A is largely responsible for keen color vision and the ability to see in dim lighting.

By Zeel Editorial Staff, Last updated: August 9, 2016


Vitamin A is a fat-soluble nutrient stored in the liver. It is most readily absorbed into the blood stream when consumed with a type of fat, such as olive oil. Vitamin A can be found in two main forms: retinol and carotenoid.

Retinol is found in animal-derived sources like liver and whole milk. Carotenoids are usually found in orange-hued, plant-derived foods.

Both forms of vitamin A perform the same function in the body (so vegans need not fret about not getting enough retinol, for example).

How much you should have: Men should consume 900 mcg of vitamin A each day, while women require just 700 mcg. During pregnancy, women should plan to increase their intake of vitamin A to 770 mcg. This number skyrockets to about 1,200 mcg while breastfeeding.

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