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Essential vitamin

Vitamin A

Vitamin A helps the eyes respond to light, supports the immune system and helps cells develop into the specialized types the body needs.

Read Vitamin A in the Atlas explorer, with its charts

Fat-soluble vitamin · What does that mean?

Measured in µg RAE · Daily Value 900 µg RAE

What it does, and how

  • Maintain protective barriers and immune function

    Vitamin A supports the cells that line body surfaces and helps the immune system function. These linings form barriers against microbes; they are part of the body's defenses, not just a covering.

    Immune function · Evidence

    Vitamin A contributes to normal immune function.

    Normal physiological role only; does not establish an effect of eating Kale.

    • Read sourceIntroduction: retinoids, rhodopsin, cell differentiation, and provitamin/non-provitamin carotenoids paragraphs

    Sources for the explanation

  • Help the eyes detect light

    A form of vitamin A is part of rhodopsin, a light-sensitive protein in the retina at the back of the eye. This is one reason vitamin A is needed for normal vision, especially in dim light.

    Vision · Evidence

    Vitamin A participates in normal retinal visual processes.

    Normal physiological role only; does not establish an effect of eating Kale.

    • Read sourceIntroduction: retinoids, rhodopsin, cell differentiation, and provitamin/non-provitamin carotenoids paragraphs

    Sources for the explanation

  • Help cells take on their different jobs

    Cells become specialized to perform different tasks. Vitamin A helps regulate that process, called differentiation, which matters for the normal development and maintenance of tissues and organs, including skin.

    Cellular differentiation · Evidence

    Vitamin A participates in cell differentiation.

    Normal physiological role only; does not establish an effect of eating Kale.

    • Read sourceIntroduction: retinoids, rhodopsin, cell differentiation, and provitamin/non-provitamin carotenoids paragraphs

    Sources for the explanation

Where it works in the body

A nutrient can take part in more than one body system. Follow a connection to see how its work fits together with other nutrients.

The body map groups established nutrient roles to help you explore; it does not predict a health outcome from eating a food. Evidence and mapping notes.

How does the body keep a supply? Learn about nutrient storage, depletion and replenishment.

Reference food in our crop catalog

Reference composition

Reference data

USDA FoodData Central

CropAmount% DV
KaleSource & calculation for Kale241 µgVitamin A, RAE27%
SpinachSource & calculation for Spinach469 µg RAEVitamin A, RAE52%
Collard GreensSource & calculation for Collard Greens251 µg RAEVitamin A, RAE28%
WatercressSource & calculation for Watercress160 µg RAEVitamin A, RAE18%
BasilSource & calculation for Basil264 µg RAEVitamin A, RAE29%
StrawberriesSource & calculation for Strawberries1 µg RAEVitamin A, RAE0%
Oyster MushroomSource & calculation for Oyster Mushroom2 µg RAEVitamin A, RAE0%

Basis: raw edible food, per 100 g. % DV uses FDA Daily Values for adults and children 4+ where one exists; values above 100% are shown without capping. Reference amounts describe the USDA food, not a UCFarms harvest. “No DV” means there is no applicable Daily Value or conversion.

Sources & references (14)
  1. Spinach, raw, USDA FoodData Central 168462 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible spinach. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Spinach, raw, USDA FoodData Central 168462Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  2. Collards, raw, USDA FoodData Central 170406 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible collard greens. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Collards, raw, USDA FoodData Central 170406Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  3. Watercress, raw, USDA FoodData Central 170068 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible watercress. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Watercress, raw, USDA FoodData Central 170068Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  4. Basil, fresh, USDA FoodData Central 172232 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible basil. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Basil, fresh, USDA FoodData Central 172232Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  5. Strawberries, raw, USDA FoodData Central 167762 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible strawberries. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Strawberries, raw, USDA FoodData Central 167762Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  6. Mushrooms, oyster, raw, USDA FoodData Central 168580 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible oyster mushroom. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Mushrooms, oyster, raw, USDA FoodData Central 168580Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  7. Kale, raw: FoodData Central 323505 · USDA Agricultural Research ServiceReference databaseReference nutrient composition of raw kale, per 100 g edible portion.Source details in the Atlas: Kale, raw: FoodData Central 323505The audit used USDA’s Foundation Foods download. If this record link is unavailable, use the dataset or saved record below.https://fdc.nal.usda.gov/food-details/323505/nutrients
  8. Daily Value on the Nutrition and Supplement Facts Labels · U.S. Food and Drug AdministrationGovernmentFDA Daily Values (adults and children 4+) used to compute % DV.Source details in the Atlas: Daily Value on the Nutrition and Supplement Facts Labelshttps://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
  9. Vitamin C: Fact Sheet for Health Professionals · National Institutes of Health, Office of Dietary SupplementsGovernmentVitamin C's role in collagen synthesis, physiological antioxidant activity and immune function.Source details in the Atlas: Vitamin C: Fact Sheet for Health Professionalshttps://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  10. Vitamin A and Carotenoids: Fact Sheet for Health Professionals · National Institutes of Health, Office of Dietary SupplementsGovernmentVitamin A's role in vision, immune function and cellular differentiation; provitamin-A vs non-provitamin-A carotenoids.Source details in the Atlas: Vitamin A and Carotenoids: Fact Sheet for Health Professionalshttps://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  11. Foundation Foods JSON release 2026-04-30 · USDA Agricultural Research ServiceReference databaseSource details in the Atlas: Foundation Foods JSON release 2026-04-30https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_foundation_food_json_2026-04-30.zip
  12. Foundation Foods Documentation · USDA Agricultural Research ServiceReference databaseSource details in the Atlas: Foundation Foods Documentationhttps://fdc.nal.usda.gov/Foundation_Foods_Documentation/
  13. Vitamin A: Medical Encyclopedia · National Library of Medicine, MedlinePlusGovernmentVitamin A helps form and maintain teeth, skeletal and soft tissue, mucous membranes and skin.Source details in the Atlas: Vitamin A: Medical EncyclopediaFunction section: "Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin." Reviewed 1/21/2025.https://medlineplus.gov/ency/article/002400.htm
  14. Dietary Supplements for Immune Function and Infectious Diseases · National Institutes of Health, Office of Dietary SupplementsGovernmentVitamin A and vitamin C roles in tissue barriers and immune-cell function; distinct from evidence that supplements prevent or treat infections.Source details in the Atlas: Dietary Supplements for Immune Function and Infectious DiseasesTeaching locators: Vitamins and minerals sections, Vitamin A and Vitamin C introductions.https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/

The nutrition and biological information on this site is provided for educational purposes and is not a substitute for individualized medical advice.