Vitamin
Vitamin A (Retinol)
Recommended Daily Allowance: 700–900 mcg
Vitamin A is essential for vision, immunity and skin health. Exists in two forms: retinol (animal) and beta-carotene (plant).
✅ Health Benefits
- Night vision
- Skin and mucous membrane health
- Immune defense
- Cell growth and development
- Antioxidant protection (beta-carotene)
⚠️ Deficiency Signs
- Night blindness
- Dry skin and eyes
- Frequent infections
- Stunted growth in children
🛑 Excess
- Liver toxicity
- Headache, nausea
- Dangerous during pregnancy (>3000 mcg)
🏆 Top Sources in НейроДиет Database
Cookies shortbread (3 pc)
3 pc (50g)
7500 mcg
3 pc (50g)
Chicken liver (100g)
100g
5000 mcg
100g
Oat cookies (2 pc, 40g)
2 pc (40g)
5000 mcg
2 pc (40g)
Beef liver (100g)
100g
5000 mcg
100g
Canned liver cod (30g)
30g
1500 mcg
30g
Orange sweet potato (150g)
150g
960 mcg
150g
Baked sweet potato (150g)
150g
960 mcg
150g
Carrot (1 medium)
1 medium (61g)
830 mcg
1 medium (61g)
Korean carrot (100g)
100g
830 mcg
100g
Fried sweet potato (100g)
100g
640 mcg
100g
💡 Interesting Facts
- Carrots, liver, eggs are the best sources
- Beta-carotene is safe — the body converts as needed
- Fat-soluble — absorbs with oil
Other Nutrients
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