It is important to provide a diet rich in Vitamin A for children. Vitamin A is a group of fat-soluble essential vitamins available in the human diet in two forms, preformed vitamin A (retinoids) and provitamin A (carotenoids). Retinoids are found in animal products, while carotenoids are available in plant foods.
Both these forms perform different functions in the body. It is important for you to include a variety of foods in your child’s diet to meet the vitamin A requirement, especially because young children are at risk of vitamin A deficiency.
Read this post to learn about the importance of vitamin A for kids, how much they need, and various food sources of this vitamin.
Why Do Children Need Vitamin A?
- supports normal growth and development in children.
- helps maintain healthy teeth, bones, and soft tissues.
- is required to maintain the structural integrity of all the surface tissues, such as skin, to combat infections and facilitate wound healing.
- supports vision and eye functions.
- aids in maintaining a healthy immune system due to its antioxidant properties. A healthy immune system is vital for protection against pathogens.
- Helps in proper functioning of heart, lungs, kidneys, and other organs.
Apart from these, there are several other physiological functions, such as management of oxidative stress.
How Much Vitamin A Do Kids Need?
The following table provides the recommended dietary allowance (daily intake) of vitamin A in micrograms of retinol activity equivalents (mcg/day RAE) for children of various age groups (3).
|Age||RDA (boys)||RDA (girls)|
|4 – 8 years||400mcg RAE||400mcg RAE|
|9 – 13 years||600mcg RAE||600mcg RAE|
|14 – 18 years||900mcg RAE||700mcg RAE|
Note: Retinol Activity Equivalent (RAE) indicates vitamin A of all types, from all sources, that are eventually converted by the body into retinol.
1mcg RAE = 1mcg retinol / 2mcg supplemental beta-carotene / 12mcg dietary beta-carotene / 24mcg dietary alpha-carotene or beta-cryptoxanthin
Source: National Institutes of Health
Your child can meet this nutrient requirement by consuming a well-balanced, healthy diet. A well-balanced diet includes food from various food sources in moderation.
Food Sources of Vitamin A
Preformed vitamin A, i.e., retinoids, like retinoic acid, are found in dairy products, meat, and fish. It is also available in fortified foods and vitamin supplements. Provitamin A, i.e., carotenoids, include alpha-carotene and beta carotene, are found in fruits and vegetables. The table below shows some of the best vitamin A sources to include in a child’s diet.
List of Vitamin A foods (3)
|Food||Micrograms (mcg) RAE per serving||Percent DV*|
|Beef liver, pan-fried, 3 ounces||6,582||731|
|Sweet potato, baked in skin, 1 whole||1,403||156|
|Spinach, frozen, boiled, ½ cup||573||64|
|Pumpkin pie, commercially prepared, 1 piece||488||54|
|Carrots, raw, ½ cup||459||51|
|Cheese, ricotta, part-skim, 1 cup||263||29|
|Herring, Atlantic, pickled, 3 ounces||219||24|
|Milk, fat-free or skim, with added vitamin A and vitamin D, 1 cup||149||17|
|Cantaloupe, raw, ½ cup||135||15|
|Peppers, sweet, red, raw, ½ cup||117||13|
|Mangos, raw, 1 whole||112||12|
|Egg, hard-boiled, 1 large||75||8|
|Black-eyed peas (cowpeas), boiled, 1 cup||66||7|
|Apricots, dried, sulfured, 10 halves||63||7|
|Broccoli, boiled, ½ cup||60||7|
|Salmon (oily fish), sockeye, cooked, 3 ounces||59||7|
|Yogurt, plain, low fat, 1 cup||32||4|
*Percent DV = Daily value percent is the amount of nutrient available in one serving of food. For example, if the label lists 25% for vitamin A, it means that one serving provides 25% of the vitamin A you need each day.
Note: Lycopene, lutein, and zeaxanthin are some other types of carotenoids found in food that are not converted to vitamin A.
Some fortified foods, like ready-to-eat breakfast cereals and juices, contain added preformed vitamin A, an active form of vitamin A easily absorbed by the body.
Vitamin A overdose can occur due to excess intake of vitamin A supplements and excess consumption of liver. It is best to limit liver intake to once in a week and only serve small portions (4). If your child is on vitamin A supplements or is consuming other animal sources of vitamin A, like fish oil, then do not feed them liver.
Signs And Symptoms Of Vitamin A Deficiency
Vitamin A deficiency (VAD) or hypovitaminosis A, can be due to lack of a well-balanced diet, fat malabsorption or liver disorders. Low vitamin A level in the body leads to deficiency, which can present the following signs (5).
- General fatigue
- Dry skin, rashes, acne, breakouts, dry hair or hair loss
- Recurrent infections marking poor immune response
- Increased risk of anemia
- Slow growth and development
- Throat and chest infections
- Poor wound healing
- Ocular effects
Severe vitamin A deficiency can further cause the following signs.
- Blurry vision
- Sensitivity to bright light
- Irregular patches on the white of the eyes
- Night blindness (nyctalopia), the earliest manifestation of xerophthalmia, where the night vision is affected
- Severe dryness of the eye (xerophthalmia); if untreated can lead to blindness
If you observe any of the above signs of vitamin A deficiency in your child, then consult a pediatrician.
What Is Vitamin A Supplement?
According to the US National Institutes of Health, a dietary supplement is a substance that adds a nutrient to a person’s diet to minimize the risk of health problems. A supplement can be used to fill the nutritional gap in an individual’s diet (6).
Here are some important points about vitamin A supplements you should know before using them for your child (7).
- Do not use the supplements without discussing it with your child’s doctor.
- Vitamin A is available as part of multivitamin supplements as well as standalone vitamin A dietary supplements. These supplements come in multiple forms, such as tablets, capsules, gummies, powders, drinks, and energy bars.
- Beta-carotene supplementation is more effective than an equal amount of beta-carotene from food.
- Read the label or fact sheet to know the form and amount of vitamin A in the supplement.
- The nutrition label also tells you about other active ingredients, fillers, binders, and flavorings present in the supplement. It is crucial to note these ingredients as their safety and efficacy in children need to be checked before use.
- Oral vitamin A dietary supplements should be taken with a meal to enhance their absorption.
Vitamin A supplementation is a decision that you should take in consultation with a healthcare provider. Never give any supplement to the child without consulting the doctor. Most supplements do not cause any side effects in children when the recommended age-specific dose is administered. However, high doses can lead to vitamin A overdose.
Vitamin A Overdose And Its Side Effects
Being a fat-soluble vitamin, the body stores the extra vitamin A primarily in the liver and releases it when needed. However, in the case of excess storage, vitamin A toxicity (hypervitaminosis A) can occur due to excessive consumption of preformed vitamin A (retinoids) and not provitamin A (carotenoids).
Some of the symptoms of chronic toxicity are (5):
- Dry itchy skin or skin irritation/rashes or desquamation (peeling skin)
- Loss of appetite and weight loss
- Abdominal pain
- Bone abnormalities
- Increased probability of bone fractures
- Alopecia (hair loss)
- Irritability, drowsiness, dizziness, headache
In severe cases, hypervitaminosis A could also lead to liver damage, coma, and death.
Upper intake limit of vitamin A
The following table shows the upper intake limit of vitamin A for children of different age groups (8).
|Age||Upper intake limit|
|4 – 8 years||600 mcg|
|9 – 13 years||900 mcg|
|14 – 18 years||1,700 mcg|
Vitamin A is an essential nutrient and must be a part of a child’s diet for proper growth and development. To ensure your child receives adequate vitamin A, ensure to provide a balanced diet. Our list of vitamin A foods can help you choose the ingredient to prepare a vitamin A meal for your child. However, avoid vitamin A supplementations for children without a prescription from a medical professional. You may also teach your children about vitamin A and its uses, as this will help them in their foods choice and choose wisely.
2. Vitamin A; Medline Plus; U.S National Library of Medicine
3. Vitamin A; National Institute of Health
4. Meat in your diet; NHS UK
5. Chapter 7. Vitamin A; FAO
6. Dietary Supplements; National Institute of Aging
7. Dietary Supplements: What You Need to Know; National Institute of Health
8. Vitamin A; Oregon State University