Vitamin A: what is it for, benefits, foods that contain

The vitamins are organic substances essential for the health of the human body. In general, they assist in cellular metabolism by favoring chemical reactions and also contribute to the absorption of nutrients.

They can be found in small quantities in foods of natural origin or also in manipulated form, as in multivitamin tablets.

In this text, we will talk specifically about vitamin A and what benefits a balanced diet can bring!

In addition, we will address the main questions about this nutrient. Check it out below.


What is vitamin A?

Vitamin A is a micronutrient belonging to the group of fat- soluble vitamins, which are basically nutrients that depend on the presence of lipids to be dissolved.

It can be found in two different types of sources, those of animal origin, called retinol, and of plant origin, known as provitamin A.

It is an important vitamin for the human body, as it has different functions in the body and also contributes to different regions of the body.

However, it is not produced by our own body, so all the vitamin A we need must come through daily food.

In some cases, when the person has a low amount of the nutrient in the body, ingestion can be done through supplements.

But, it is important to emphasize that before using any product, medical indication or guidance is necessary, even when it is natural.

Supplementation is only indicated in specific situations – for example, if the intestinal absorption is compromised or, also, due to the need to increase specific nutrients.

This is the case for women of childbearing age or pregnant women, who often need to supplement. However, in all of these situations, the evaluation of a health professional is necessary.

For men, the ideal intake is approximately 900mcg, which is equivalent to 3000UI (international unit). For women, the dose is 700mcg or 2333UI, but for pregnant women it can reach 770mcg or 2567UI.

Function: what is vitamin A for?

Vitamin A serves to assist in the main functions of our body, so that they happen correctly. It is essential for the human visual system, maintenance of the immune system and also has an antioxidant action, important for cell renewal.

So, from the moment we ingest an amount of vitamin A, it will be stored in the liver, as if it were a stock. And as soon as a need arises, like the lack of this vitamin, our body will start using this reserve.

Therefore, it is important to have an adequate intake of this nutrient, as it can bring benefits that we will talk about next.

What are the benefits of vitamin A?

Vitamin A can provide a variety of benefits, being very important for health in general, keeping organic systems functioning. In addition, it is well known for the beauty benefits of the skin, nails and hair, making them strong.

So, we separate each one of them to talk specifically about the benefits. See below.


In general, vitamin A can bring a number of health benefits to the body. For example, assist in cell renewal, which is the exchange process, which allows old cells to be replaced by newer ones.

In addition, this vitamin may also be able to boost immunity. This is because it has good amounts of antioxidants, which are basically molecules capable of preventing the action of free radicals that would have a harmful effect on cells.

And with that, the immune system is further strengthened against dangerous disease-causing agents.

Another important feature of this nutrient is that it can also be important for the human visual system. Vitamin A helps protect the cornea, the part of the eye where it transmits and concentrates the light that enters the eye.

In fact, a low intake of this vitamin can cause difficulty in seeing in low light and also cause blindness.


Vitamin A is also important for the skin. Because it helps in the cell renewal we talked about in the text above, it causes the old cells that are in the epidermis to be replaced by new cells, improving the appearance of the dermis.

It also helps in the production of collagen, a protein that has the function of maintaining the youthful appearance of the skin, nails and hair.

In addition to these aspects, vitamin A also acts against sagging, fine lines of expression, acts against photoaging and reduces pimples and acne marks .


In the case of hair, vitamin A is an indispensable nutrient for those who want it to grow fast. This is because it has an effective reaction in hair growth, accelerating the process.

In addition, it is essential for the development of the hair, as it prevents the degeneration of the cells and also reduces the production of sebum by the sebaceous glands, reducing the oil that remains at the root of the hair.

What are foods with vitamin A?

The main food sources of vitamin A in 100g of product are:

  • Bovine liver: 7mg;
  • Enriched milk: 9mg;
  • Chicken liver: 3mg;
  • Skimmed milk: 3mg;
  • Fresh tuna: 2mg;
  • Cheese plate: 1.2mg;
  • Chicken egg: 0.9mg;
  • Carrot: 0.8mg;
  • Cooked carrots: 0.67mg;
  • Pumpkin: 0.17mg.

Vitamin A is an essential vitamin for our body. It should be part of a balanced diet, with the intake of other essential nutrients for good nutrition. So, you can get a healthy life!

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