The vitamin A information has been given to you so you might understand better why you need this vitamin, what food sources provide the vitamin and the dose required.
There are two basic forms of vitamin A, retinoids that are found in animal foods and carotenoids found in plant based foods. Retinoids have more benefits but carotenoids are converted by the body into retinoids.
Fat-soluble vitamins can dissolve in fats and oils and are absorbed along with fats in the diet and can be stored in the body's fatty tissue. They come from plant and animal foods or dietary supplements.
Fat-soluble vitamins do not dissolve in water but absorb best when taken with higher-fat foods. It is possible to take in too much of a fat-soluble vitamin, which could lead to toxicity and adverse reactions.
Vitamin A helps to keep your skin healthy and a lack of vitamin A may leave you with dry, rough skin which can be remedied by eating a diet rich in vitamin A foods and also a vitamin A rich cream.
People believe that the phrase 'carrots help you to see in the dark' is a myth but it is actually true, they do help you see in dim light and in the dark but carrots rich in vitamin A also helps protect the surface of the eyes and essential for good vision.
Foods that contain carotenoids are converted by the body into vitamin A which have an antioxidant affect to strengthen your immune system and protects you against infections.
Vitamin A supports cell growth in ensuring your cells grow and reproduce normally as well as your cells healing and repair function.
Vitamin A is essential during pregnancy for healthy growth and development of the fetus's cells.
Vitamin A in the form of carotenoids are present in most plant based food sources, ie fruit and vegetables.
RAE (retinol activity equivalents) per serving = each serving is approx 1 cup.
Food Source RAE (mcg) Sweet potato 1922 Carrots 1019 Spinach 943 Kale 885 Mustard greens 865 Collard greens 722 Turnip greens 549 Swiss
chard 536 Winter squash 535 Romaine lettuce 409 Bok choy 361 Cantaloupe 271 Bell peppers 144 Papaya 131 Parsley 128 Broccoli 121 Asparagus 91 Chili peppers 80 Tomatoes 75 Brussels
sprouts 61 Grapefruit 59 Basil 56 |
Vitamin A in the form of retinoids are present in animal foods.
RAE (retinol activity equivalents) per serving = each serving is approx 1 cup.
Food Source RAE(mcg) Shrimp 102 Cheese 77 Eggs 75 Yogurt 67 Salmon 58 Cow's milk 56 Sardines 29 Tuna 25 Chicken 7 Turkey 3 Cod 2 Scallops 2 |
Vitamin A information regarding the dose as set by the RDA (The Recommended Dietary Allowance) is:
Vitamin A 600 mcg per day for women
Vitamin A 700 mcg per day for men
The RDA is set to prevent deficiency and not achieve optimal health and therefore this should only be used as a guideline as a minimum vitamin A requirement.
There is no toxicity level for vitamin A, however, pregnant women should not take more than 2,500 mcg per day in supplement form.
If you experience any of the following symptoms on a regular basis you may want to consider increasing your vitamin A intake or even monitoring the amount of vitamin A you are consuming from your diet from the food charts above.
Vitamin A information is to help you understand why your body needs it and how much you need.
Additional vitamin A information - Please Note!
You should never take a single vitamin supplement in isolation without taking a multi vitamin as a single supplement of a vitamin can cause a depletion of other nutrients.
If you take a vitamin A supplement you must also take a multi vitamin supplement with it.
Wishing you vibrant health!
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