Retinol (Vitamin A1)

Retinol, also known as Vitamin A1, is a fat-soluble vitamin and the most active form of Vitamin A.

Functions:
1. Vision health: essential for the retina, cornea, and tear glands
2. Immune system: supports immune cell function and antibody production
3. Skin health: promotes cell turnover, collagen production, and wound healing
4. Gene transcription: regulates gene expression and cell differentiation
5. Embryonic development: crucial for fetal development during pregnancy

Food sources:
1. Animal products:
- Liver (beef, chicken, pork)
- Eggs
- Dairy products (milk, cheese, butter)
- Fatty fish (salmon, mackerel)
2. Fortified foods:
- Breakfast cereals
- Energy bars
- Margarine

Deficiency:
1. Night blindness
2. Dry skin
3. Impaired immune function
4. Increased risk of infections
5. Poor wound healing

Toxicity:
1. High doses (>10,000 IU/day) can cause:
- Headaches
- Dizziness
- Nausea
- Liver damage

Recommended daily intake:
1. Adults: 700-900 μg (micrograms)
2. Pregnant women: 770 μg
3. Breastfeeding women: 1,300 μg

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