What is Vitamin A?
Vitamin A is not one vitamin but consists of a group of compounds with vitamin A activity.1 Vitamin A is found in many animal foods such as eggs and meat. Many plant-based foods, such as fruits and vegetables, have colorful pigments called provitamin A carotenoids which can convert to vitamin A in the body.1,2 The most commonly known provitamin A carotenoid is beta-carotene.
Benefits of Vitamin A
Vitamin A is important in many ways:3
- Aids normal bone and tooth development
- Aids in the development and maintenance of night vision
- Aids in maintaining the health of the skin and membranes
- Contributes to the normal function of the immune system
- Contributes to the maintenance of normal vision
- Helps build strong bones and teeth
- Supports night vision
- Supports healthy skin
Foods with Provitamin A Carotenoids
Oranges and 100% orange juice are one of the main contributors of a provitamin A carotenoid called beta-cryptoxanthin in the U.S. diet.4 An abundance of provitamin A carotenoids can be found in sweet potatoes, pumpkin and cantaloupe, making these foods reddish orange.
An 8-ounce glass of 100% orange juice supplies 2% of the recommended Daily Value for vitamin A.*
Vitamin A Deficiency
Inadequate intake of vitamin A can lead to vision disturbances, blindness, a higher risk for illness, and impairment of iron transport within the body.1 Vitamin A deficiency is rare in North America, but occurs in many developing countries.5
DID YOU KNOW?
100% orange juice has all 3 provitamin A carotenoids that can form vitamin A in the body – beta-carotene, alpha-carotene, and beta-cryptoxanthin.6
Through the Life Stages
Here’s why vitamin A is so important at all life stages:
Prenatal and Post Natal
- Aids normal bone and tooth development
- Supports healthy skin
- Too much vitamin A, such as in high dose supplements with greater than 100% of the recommended daily amount, can be harmful. Foods rich in provitamin A carotenoids are one of the safest ways to consume vitamin A1,2
Kids, Teens & Young Adults
- Helps build strong bones and teeth
- Supports normal and night vision
- Supports healthy skin
- Contributes to the normal function of the immune system
Adults
- Helps build strong bones and teeth
- Supports normal and night vision
- Supports healthy skin
- Contributes to the normal function of the immune system
*Values based on a 2000 calorie diet. Nutrient values may vary based on manufacturer, brand, and product types.
References
- Carotenoids, In: Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Institute of Medicine. The National Academies Press, Washington, DC. 2000.
- Government of Canada, 2019. Acceptable Nutrient Function Claims, Canadian Food Inspection Agency.
- Murphy et al. J Acad Nutr Diet. 2012;112:222-229.
- Micronutrient Deficiencies. Vitamin A Deficiency. World Health Organization. 2018.
- USDA National Nutrient Database for Standard Reference, Release 28 (slightly revised). US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory; May 2016.