Vitamin A

vitamin A

Vitamin A is a group of fat-soluble nutrients that the body needs for several important jobs. It includes preformed forms found in animal foods (like retinol) and provitamin forms in plants (such as beta-carotene) that the body can convert as needed. One of its best-known roles is in vision: a form called retinal helps the cells in the retina detect light and is crucial for low-light or night vision. Vitamin A also supports the surface tissues of the eyes, skin, and the lining of the airways and gut, keeping them healthy and better able to block infections. It helps regulate how cells grow and specialize, which is important during fetal development, childhood, and for maintaining tissues in adults. Good food sources include liver, oily fish, eggs, dairy, and orange or dark green fruits and vegetables that supply beta-carotene. A shortage can cause night blindness, dry eyes, and a higher risk of infections, especially in children. But getting too much, especially from supplements or animal-based sources, can lead to toxicity with symptoms like nausea, headaches, and even liver damage or birth defects in pregnancy. Because it is fat-soluble, the body stores it and balance is important: many people get enough from food, while supplements should be used carefully. Overall, vitamin A matters because it keeps your eyes working properly, supports immune defenses, and plays a key role in growth and tissue repair.