Can I Be Deficient in Vitamin A?
Can you be deficient in vitamin A? Sharon addresses questions on why this vitamin is important and ways you can enhance your diet by adding foods that are rich in vitamin A.
Can I Be Deficient in Vitamin A?
Question: I am a local California resident and have been on a vegan diet for almost 2 years now. I am almost certain at this point that I am deficient in Vitamin A. I am feeling very unlike myself and want to stay vegan if possible. If you have any advice it would be much appreciated.
Sharon’s Answer: Vitamin A is a rather unusual micronutrient for a vegan to be deficient in. It is found in yellow-orange and deep green plant foods, and most vegans get high amounts of it in their diets, according to research. The highest sources of vitamin A include sweet potato, carrots, spinach, kale, mustard greens, collard greens, turnip greens, beet greens, swiss chard, and winter squash.
There are two forms of vitamin A: retinoids (found in animal foods) and carotenoids (found in plant foods). You’re body can convert carotenoids, such as alpha-carotene, beta-carotene (the best form), and beta-cryptoxanthin into vitamin A. There are a few conditions which may limit one’s ability to convert, such as certain medications, and liver and digestive concerns.
Vitamin A is important for vision, immune support, and normal cell growth, among many other things. The symptoms of vitamin A deficiency include night blindness, dry scaling skin, and impaired immune fiction. It’s important to note that toxicity can occur with very large doses of vitamin A supplements.
It may be that your diet is not balanced in other nutrients that are causing symptoms. Please check out my article on nutrients of concern for vegan diets for more information about balancing your diet with all of the most important nutrients. Indeed, it is important to make sure you get a daily source of vitamin A-rich foods in your diet every day to ensure you meet your needs. Fat also helps the absorption of vitamin A, so including a small amount of healthy fat, such as olive oil, nuts, seeds, or avocados, can help absorption. I also recommend that vegans discuss their individual diets with a healthcare practitioner, such as a registered dietitian, familiar with vegan diets. And you may enjoy this wonderful article on vitamin A in vegetarian diets from The Vegetarian Resource Group here.
Image: Roasted Orange Ginger Carrots, Sharon Palmer, MSFS, RDN
Check out the other nutrition questions I’m answering at The Plant-Powered Dietitian:
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