Vitamin A (Retinol)
ビタミンA
Recommended daily intake: 850 μg
A fat-soluble vitamin essential for vision, immune function, and healthy skin and mucous membranes. It comes in two forms: retinol (from animal sources) and beta-carotene (from plant sources).
Key benefits and functions
- Supports vision, including night vision
- Helps maintain healthy skin and mucous membranes
- Strengthens immune function
- Supports cell growth and differentiation
- Provides antioxidant activity (beta-carotene)
Risks of deficiency
- Night blindness
- Dry eyes (xerophthalmia)
- Increased susceptibility to infection
- Impaired growth
- Dry skin
Risks of excessive intake
- Headaches and nausea
- Liver damage
- Reduced bone density
- Risk of birth defects (caution advised for pregnant women)
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Top 10 foods richest in Vitamin A (Retinol)
Ranked by Vitamin A (Retinol) per typical serving (compared by how much you actually eat)
Stir-fried liver & Chinese chives
Meat9000μg/ per serving（180g）
Pork liver (raw)
Meat7800μg/ per serving（60g）
Chicken liver (raw)
Meat5600μg/ per serving（40g）
Hitsumabushi (Nagoya-style grilled eel)
Grains2800μg/ per serving（350g）
Unadon (eel rice bowl)
Grains2625μg/ per serving（350g）
Baby food (chicken liver & vegetables)
Meat1600μg/ per serving（80g）
Grilled eel (kabayaki)
Seafood1500μg/ per serving（100g）
Carrot juice
Beverages (Luxury)1120μg/ per serving（200g）
Carrot (peeled, raw)
Vegetables1080μg/ per serving（150g）
Firefly squid (boiled)
Seafood950μg/ per serving（50g）
Related research (PubMed)
This is the number of search results on PubMed. The content and conclusions of individual papers vary, and the count itself does not demonstrate any effect.
This information is not medical advice. Disclaimer
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