Vitamin A (Retinol)

Updated and revised by Jackie Mosure, Dietetic Intern, College of Human Ecology.

This fact sheet is one in a series containing information to help you select foods that provide adequate daily amounts

of vitamins, minerals, and dietary fiber. The Dietary Guidelines Advisory Committee just released the Dietary Guidelines

for Americans 2005 that convey the following nine major messages concerning these topics:

• Adequate nutrients within calorie needs

• Weight management

• Physical activity

• Food groups to encourage: fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products

• Fat

• Carbohydrates

• Sodium and potassium

• Alcoholic beverages

• Food safety

What is the importance of vitamin A?

Vitamin A, a fat-soluble vitamin, plays essential roles in vision, growth, and development; the development and

maintenance of healthy skin, hair, and mucous membranes; immune functions; and reproduction.

How much do you need?

Vitamin A is also called retinol. Measurement of the amount of vitamin A is taken in retinol activity equivalents (RAE).

Carotene, an orange pigment found in food, is split by the body to become two active units of vitamin A. This is also important when calculating the amount of vitamin A in the body. The U.S. Recommended Daily Allowance (RDA) for

vitamin A is 700 RAE per day for women and 900 RAE per day for men. The U.S. RDA given is for adults and changes

for women who are pregnant or lactating; therefore, please consult your healthcare provider for differences.

A good source of vitamin A contains substantial amounts of vitamin A and/or carotene in relation to its calorie content

and contributes at least 10% of the U.S. RDA for vitamin A in a serving.

Do Americans get enough vitamin A?

According to recent surveys by the U.S. Department of Agriculture (USDA), the average intake of vitamin A (and

carotene) by an American adult is adequate.

How to get enough vitamin A.

Eating a variety of foods that contain vitamin A (and carotene) is the best way to get an adequate amount. Healthy

individuals who eat a balanced diet rarely need supplements.In fact, too much vitamin A can be toxic. Select foods that

contain excellent to good sources of vitamin A each day.

How to prepare foods to retain vitamin A.

Vitamin A can be lost from foods during preparation, cooking, or storage. To prevent loss of vitamin A:

• Use raw fruits and vegetables whenever possible.

• Keep vegetables (except sweet potatoes and winter squash) and fruits covered and refrigerated during storage.

Where to find vitamin A in the Food Guide Pyramid.

• Steam vegetables and braise, bake, or broil meats instead

of frying. Some of the vitamin A is lost in the fat during frying.

What about fortified foods?

Low-fat and skim milk are often fortified with vitamin A because it is lost during processing. Margarine is fortified to

make its vitamin A content the same as butter. Most ready-to-eat and instant prepared cereals are fortified

with vitamin A. Fortified ready-to-eat cereals usually contain at least 25% of the U.S. RDA for vitamin A. Cereals vary,

so check the label on the package for the vitamin A content for that cereal.

What is a serving?

The amount of vitamin A in a serving depends on the weight of the serving. For example, ½ cup of a cooked vegetable

contains more vitamin A than ½ cup of the same vegetable raw, because the cooked vegetable weighs more. Therefore,

the cooked vegetable provides vitamin A, just not enough in a ½-cup serving to be considered a good source.

Food companies label their products according to regulations set by the Food and Drug Administration (FDA). Terms

to define a serving of food that has 20% or more of the RDA include: “high,” “rich in,” or “excellent source of” vitamin

A. Terms to define a serving of food that contains 10% or more of the RDA include: “good,” “contains or provides”

vitamin A. Terms to define a serving of food that contains less then 10% of the RDA include: “enriched,” “fortified,”

or “added” vitamin A.

References

Browne, M. B. 1993. Label Facts for Healthful Eating. Mazer Corporation, Dayton, OH.

Federation of American Societies for Experimental Biology,Life Sciences Research Office. Prepared for the

  Interagency Board for Nutrition Monitoring and Related Research, 1995. Third Report on Nutrition Monitoring

  in the United States: Volumes 1 and 2. U.S. Government Printing Office, Washington, DC.

Subcommittee on the 10th Edition of the RDAs, Food and Nutrition Board, Commission on Life Sciences, National

  Research Council. 1987. Recommended Dietary Allowances, 10th ed. Academy Press, Washington, DC.

U.S. Department of Agriculture, U.S. Department of Health and Human Services. Your Health: Dietary Guidelines for

  Americans, 4th ed. Home and Garden Bulletin No. 232.U.S. Government Printing Office, Washington, DC.