Vitamin A Explained

Written by Veronica Yoo

What is Vitamin A?

Vitamin A is a fat-soluble vitamin that is essential for vision, healthy skin, and a strong immune system. It is found in many foods, including carrots, sweet potatoes, spinach, kale, and liver. Vitamin A is also available as a dietary supplement. It comes in two forms — retinol and beta-carotene. Retinol is the form of vitamin A that is most easily used by the body. Beta-carotene is converted to retinol in the body. Vitamin A is important for maintaining good vision, especially night vision. It helps to produce the pigments in the retina of the eye that allow us to see in dim light. Vitamin A is also important for the development and maintenance of healthy skin, teeth, bones, and other tissues. It helps to keep the skin and mucous membranes healthy, which helps protect against infection. Vitamin A is important for a strong immune system, helping to protect the body from infection.

What are the Health benefits of Vitamin A?

  1. Improves vision: Vitamin A is essential for good vision, particularly night vision. It helps the retina absorb light, allowing us to see more clearly in low light.
  2. Boosts immunity: Vitamin A helps the immune system fight off infection and disease.
  3. Maintains healthy skin: Vitamin A helps keep skin healthy and can help treat a variety of skin conditions.
  4. Enhances fertility: Vitamin A supports reproductive health and fertility in both men and women.
  5. Reduces the risk of certain cancers: Vitamin A has been linked to a lower risk of certain types of cancer, such as lung and colorectal cancer.
  6. Supports bone health: Vitamin A helps the body absorb calcium and is essential for strong bones and teeth.

Food that contains vitamin A

  1. Carrots
  2. Sweet potatoes
  3. Pumpkin
  4. Kale
  5. Spinach
  6. Butternut squash
  7. Dried apricots
  8. Red bell pepper
  9. Cantaloupe
  10. Cheddar cheese
  11. Egg yolk
  12. Fortified milk
  13. Cod liver oil
  14. Fortified breakfast cereals

Roasted Sweet Potato Wedges


  • 2 large sweet potatoes, peeled and cut into wedges
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper


  1. Preheat the oven to 400 degrees F.
  2. Place the sweet potato wedges on a large baking sheet. Drizzle with the olive oil, and sprinkle with the garlic powder, cumin, salt, and pepper. Toss to coat.
  3. Roast in the preheated oven for 25 to 30 minutes, or until the wedges are tender and golden. Serve warm.
Veronica Yoo

Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.

Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.