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title: What to eat for vitamin A deficiency

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# What to eat for vitamin A deficiency

## Introduction
Vitamin A is a fat-soluble nutrient essential for vision, immune function, and epithelial integrity. Deficiency arises from inadequate intake or poor absorption and can impair night vision and increase infection risk. Addressing low vitamin A typically combines dietary changes and, when needed, supervised supplementation.

## 1. Understanding deficiency and supplements
Early signs include night blindness, dry eyes, and rough skin, while severe deficiency can threaten vision and immunity. Retinol supplements can correct deficits quickly but carry a toxicity risk, so medical guidance is important. Plant-based beta-carotene offers safer conversion to vitamin A and is appropriate for many people.

## 2. Retinol-rich foods
Animal sources with preformed vitamin A include liver, egg yolks, and full-fat dairy, which are highly bioavailable and useful for repletion. Consumption of liver should be occasional due to high vitamin A content, and pregnant people should avoid excess retinol. For practical guidance on food choices and intake, see this detailed resource: [Topvitamine article](https://www.topvitamine.com/blogs/news/what-to-eat-for-vitamin-a-deficiency).

## 3. Beta-carotene sources
Plant precursors like carrots, sweet potatoes, pumpkin, and dark leafy greens provide beta-carotene, converted to vitamin A as needed. Cooking and eating these foods with a small amount of fat improves absorption. Smokers should avoid high-dose synthetic beta-carotene supplements due to associated risks.

## 4. Eye health nutrition
Vitamin A supports rhodopsin formation and mucosal defenses that protect eyesight; lutein and zeaxanthin from leafy greens add complementary benefits. Combining carotenoid-rich vegetables with modest dietary fat and omega-3s supports ocular health. For related nutrient context, see this note on B12 and energy: [Telegraph note on B12 and energy](https://telegra.ph/Vitamin-B12-for-Energy-Top-Supplements-Compared-12-13).

## 5. Immune boost foods
Adequate vitamin A maintains epithelial barriers and supports adaptive immunity, reducing infection vulnerability. Regular intake of colorful fruits and vegetables, fortified foods, and moderate animal sources helps sustain immune function. For practical program and policy notes, refer to related guides: [Beta-carotene sources on HackMD](https://hackmd.io/@topvitamins/SyV-u7ozWx) and [Supplement prescription discussion on HackMD](https://hackmd.io/@topvitamins/do-you-need-a-prescription-for-dietary-supplements).
