The organic compound vitamin A is a fat-soluble vitamin. It plays the role of an all-powerful anti-oxidant in the human build. It is an essential supplement for proper growth and maintaining body functions adding vision, healthy skin, and immunity. Like all antioxidants, it is also caught in the protection of cells through battling free radical effects.

Vitamin A benefits in two primary forms that constitute the diet: active vitamin A (known as retinol) and beta carotene. 
  • Retinol is a kind of preformed vitamin A that is present in animal-source foods including fish, liver meat, and dairy items that can be directly consumed by the human body. 
  • The other form beta carotene is a type of pro-vitamin carotenoid. Plant-based foods including colorful fruits and green vegetables are rich sources of beta-carotene and other provitamin carotenoids. To utilize them, the body first converts these carotenoids into retinol, active vitamin A.


So what are the benefits of vitamin A? Anti-oxidants like vitamin A are an essential supplement that benefits eyesight, the immune system, skin, and support cell growth and reproduction. In short, it promotes health and longevity. It is advised by expert physicians and nutritionists that rather than taking vitamin supplements you should eat a well-balanced diet adding vegetables, fruits, and animal-derived foods.

Food and eye health
Vitamin A benefits by enhancing vision and helps to keep your eyes healthy. It is the main component of the rhodopsin molecule. Beta-carotene helps by reducing the risk of muscular degeneration that is one of the primary causes of old-age blindness. (1)

Boosts Immune System
Vitamin A helps in boosting up body's immunity and chiefly benefits in fending off infection and illness. According to the research of Baltimore, vitamin-A deficiency weakens immunity. (2)

It is reported that deficiency of vitamin A leads to blockage of regeneration of mucosal barriers, resulting in an increased risk of infections. (3)

Aid Healthy Skin
Another well-known benefit of its repeated prescription by dermatologists is its ability to maintain healthy glowing skin. A study of the University of Michigan Medical School has shown that the application of retinol to the skin helps improve fine lines and wrinkles, plus aids skin to fight acne. (4)

Helps Reduce Inflammation
Beta-carotene works as an antioxidant, protecting the cells from free radicals and oxidative damages by reducing inflammation. Due to anti-inflammatory effects, retinol and beta-carotene cut down the root cause of chronic diseases adding heart disease, diabetes, and cancer. (5)

Can Help Reproduction and Development
Vitamin A is a crucial nutrient that supports growth and development at all ages of life. It is known as the best nutrient for women. Beta-carotene is essential for maintaining a healthy pregnancy. Deficiency in vitamin A suppresses immune responses and increases the mortality rate due to measles and diarrhea. Plus, adds the risks of HIV-1 transmission from mother to child. (6) 

Prevents Kidney Stones
Generally, kidney stones develop in the kidneys and slowly move towards the ureters or urinary bladder, resulting in frequent urination, hematuria, and abdominal pain. Some study out have stated that vitamin A helps prevent kidney stones. 

Research work by the Department of Biophysics of the National Institute of Nutrition in India shows low levels of vitamin A and increased levels of calcium oxalate crystals are the alarming signs of kidney stone formation.

Potentially Promotes Bone Health
One of the most crucial fat-soluble vitamins that promote bone health is vitamin A. A balance portion of vitamin A in the diet is essential to strengthen the bones. A study out by the University of Perugia shows that a low level of retinol results in osteoporosis and reduction of mineral density in the femur bone. (8)
Reduces Cholesterol
Cholesterol is a fatty and waxy substance needed by the body for the synthesis of hormones and cell membranes. An increase in cholesterol is associated with heart diseases. Experimental studies show that an optimal amount of vitamin A in the diet helps reduce cholesterol levels leading to a healthy heart. (9) 

Reduces Risk Factors of Cancer
A balanced diet with enough amount of vitamin A reduces the risk factors of cancer. A review out by BioMed Research International states that retinol and carotenoids block the growth of cancer cells in vitro. (10) It is important to include that retinoid intake must not be high for maximum health. (11) 

Helps Tissue Repair
Vitamin A is the key nutrient whether it comes to tissue repair or cell regeneration. In addition to glowing and healthy skin, vitamin A also helps wound healing. Experimental research by Drexel University has proved that retinoids improved wound healing procedures. (12) 


The standard recommended vitamin A dosage for children (above 4 years) and adults are around 5,000 international units per day.  

The top 10 foods with highest vitamin A are:

1. Beef Liver
2. Lamb Liver
3. Liver Sausage
4. Cod Liver Oil 
5. King Mackerel
6. Salmon 
7. Bluefin Tuna 
8. Goose Liver Pâté 
9. Goat Cheese
10. Butter