An RDA is an intake level based on scientific research evidence. Adequate Intake (AI): This level is established when there is not enough scientific research evidence to develop an RDA. It is set at a level that is thought to ensure enough nutrition.
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. The RDA for vitamins may be used as goals for each person.
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. The RDA provides enough vitamin A for the vast majority of people.
Contents
A, also known as retinol, has several important functions.
Sources Of Vitamin A
There are two main sources of vitamin A: animal sources and plant sources. All the sources of vitamin A need some fat in the diet to aid absorption. In animal sources, vitamin A is found as retinol, the ‘active’ form of vitamin A. Liver, including fish liver, is a very good source.
Other animal sources are egg yolk (not the white) and dairy products such as milk (including human breast milk), cheese and butter. Meat, from the animal’s muscles, is not a good source. Plant sources of vitamin A include: mangos, papaya, many of the squashes, carrots, sweet potatoes and maize (but not the white varieties).
Other good sources of vitamin A are red palm oil and biruti palm oil. Some fruits and vegetables are easier to digest than others, and it has been shown that dark green leafy vegetables such as spinach or amaranth are harder to digest. Diets that rely heavily on local carbohydrates, such as rice, fufu, ugali, cassava, millet and sorghum, are very low in vitamin A, unless vitamin A-rich foods are adde.
Function
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. It is set at a level that is thought to ensure enough nutrition. 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. Children (RDA)
1 to 3 years: 300 mcg/day
4 to 8 years: 400 mcg/day
9 to 13 years: 600 mcg/day
Adolescents and adults (RDA)
Males age 14 and older: 900 mcg/day
Females age 14 and older: 700 mcg/day (for females aged 19 to 50, 770 mcg/day during pregnancy and 1,300 mcg/day during breastfeeding)
The best way to get the daily requirement of important vitamins is to eat a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grain.