Alphabet Soup! A is for…Vitamin A

The Low-Down on Vitamin A

Vitamin A is one of the four fat-soluble vitamins.  It also provides antioxidants that help protect little bodies from developing chronic diseases.  It can be seen in many of the things that give color to your child’s world, from food and flowers, to animals and insects.

Vitamin A plays an important role with eyesight, skin, cell production, immune system, and protection from infections. Kids who eat diets high in this vitamin, especially from plant-based sources, have been shown to live longer and have fewer illnesses.  That means fewer sick days and associated visits to the pediatrician.

Where or where is it?

You may have heard a lot of confusing terms associated with this vitamin, especially in relation to veggies and/or skin health.  Vitamin A is a broad term used to classify a long list of similar compounds with distinct functions.  The two main forms of Vitamin A are retinoids, found in animal sources, and carotenoids, which are mostly found in plant sources.  Because they are a little different, they fulfill different biological needs and it is important for children to get enough of both.  Sweet potatoes, liver, and carrots are among the foods highest in vitamin A, but there are many other good sources.  The food guide pyramid represents the balance and blend of both retinoids and carotenoids (Vitamin A) for your child–using this guide is your best bet to taking the guess work out of feeding.

Animal sources:

• liver
• fish
• egg yolks
• cheddar cheese
• milk (fortified)

Plant sources:

• orange, yellow, red, and many dark-green leafy veggies
• breakfast cereal (fortified)

Could my child be deficient in Vitamin A?

Vitamin A deficiency, although unlikely, can cause many serious problems, starting in the womb. In addition to some birth defects and poor growth in childhood, there is an increased risk of fertility problems later in life. Deficiency can also lower immunity, cause dry and scaly skin, and wreak havoc with vision.  In fact, it is so important to eyesight that the ancient Egyptians used foods high in Vitamin A to treat night blindness before vitamins were even discovered. Children with malabsorption problems, such as Crohn’s disease, Celiac disease, and Autism, are more prone to vitamin deficiencies and may need supplementation;  advice from a medical professional or Registered Dietitian is warranted for safe supplementation.

Enough is Enough!

Vitamin A is stored by the body and it is possible to get too much, otherwise known as Vitamin A toxicity.  It is not likely to overdose with diet alone, but extra supplementation should be done with caution.  Excessive intake can cause such serious problems as birth defects, nerve and liver damage, skin problems, temporary yellowing of the skin, and abnormal bone growth, just to name a few.

In addition to its many health benefits, sources of Vitamin A are also pleasing to the palate and a beautiful addition to any meal. Although most Americans are unlikely to be deficient, Vitamin A food sources should make a regualar appearance at family meals and snacks. It is one of the four vitamins required on all food labels, making it easy to assess how much your child is getting from the foods you buy.  Find out the right amount for your child and add them to your grocery cart on a regular basis for an “A” in Vitamin A!

Contributing Author:  Cami Ruark