Daily Amount Needed
- 10,000 IU/day (plant-derived) for adult males.
- 8,000 for adult females - 12,000 if lactating.
- 4,000 for children ages 1-3
- 5,000 for children ages 4-6
- 7,000 for children ages 7-10
Benefits
- Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones.
- Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.
- Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.
- Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.
Fruit Sources
- Most fruits contain vitamin A, but the following fruits have a significant amount:
- Cantaloupes
- Grapefruit
- Guava
- Mango
- Papaya
- Passionfruit
- Tomatoes
- Watermelon
Vegetable Sources
- Amaranth Leaves
- Bok Choy
- Broccoli
- Brussels Sprouts
- Butternut Squash
- Carrots
- Chinese Broccoli
- Chinese Cabbage
- Kale
- Leeks
- Peas
- Pumpkin
- Rapini
- Spinach
- Squash - summer
- Squash - winter
- Sweet Potato
Nut Sources
- Chestnuts
Pecans
Pistachios
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