It’s quite a sensitive & complex subject, as such we will do our best at providing a clear and concise article to clear any doubts you may have.
20 Foods High In Vitamin A
vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health. Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections. Deficiency is a leading cause of blindness in developing countries.
The recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women and 300–600 mcg for children and adolescents. Put simply, a single daily value (DV) of 900 mcg is used as a reference on nutrition labels in the United States and Canad.
Contents
A, also known as retinol, has several important functions.
Why You Need Vitamin A
excellent source of vitamin A on its own. Depending on the dairy source, a single serving can have between 100 and 300 mcg of vitamin A. Spinach
Spinach is known as a nutrient powerhouse for a reason.
Whether you’re eating it raw, in a smoothie, or cooked into a dish, spinach is a great way to get fiber and vitamin A at the same time. A half-cup of raw carrots contains more than 450 mcg of vitamin A. This is part of the reason why carrots are touted as good for your eyesight.
A slice of pumpkin pie can have as much as 480 mcg of vitamin A, which is more than half your daily requirement. On the other hand, green peppers come in at only 18 mcg — a big difference. Cantaloupe
Vitamin A can break down when heated, so raw sources of this nutrient are important.
Function
Dri is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:
Recommended Dietary Allowance (RDA): The average daily level of intake that is enough to meet the nutrient needs of nearly all (97% to 98%) healthy people. An RDA is an intake level based on scientific research evidence.
Dietary reference intakes for vitamin A:
Infants (AI)
0 to 6 months: 400 micrograms per day (mcg/day)
7 to 12 months: 500 mcg/day
The Recommended Dietary Allowance (RDA) for vitamins is how much of each vitamin most people should get each day.