Vitamin A and Retinol

Vitamin A is important to maintain clear vision, promoting healthy skin and the production of red blood cells. Retinol is the animal form of the vitamin A is stored in the liver after absorption by the body and used when needed. By eating certain fruits, vegetables, grains and supplements, you can ensure an adequate intake of vitamin.

According to the USDA, the average person should consume at least 900 micrograms of vitamin D per day, but not more than 3,000 micrograms.

Fruits
Melons are an excellent source of vitamin A, as well as mangoes, melons, apricots, tangerines, plums and watermelons. To maximize your intake of vitamin, eat these fruits raw by preparing a fruit salad. There are bound to be fresh, so you can always buy frozen or canned.

Vegetables
Like fruits, vegetables should also be eaten raw to maximize vitamin A and retinol intake. However, if you have to cook, steaming is the preferred method, as performed frying some of the nutrients. The vegetables that are rich in vitamin A include carrots, spinach, sweet potatoes, tomatoes or other leafy greens.


Other sources
Having a quick bowl of oatmeal in the morning is a great way to get vitamin A. Milk, cheese and butter are also good sources. Most proteins do not have a lot of vitamin A or retinol, but wild salmon contains minimal. This can be purchased fresh or canned in your local supermarket.

Supplements
If you incorporate the above foods regularly in your daily diet, it is likely to need to take a vitamin supplement. In fact, it is important to note that too much vitamin A can be toxic. Warning signs of an overdose include nausea, headaches and muscle and joint pain. If you require a supplement of retinol, most pharmacies and health stores have a wide variety of brands.