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. The RDA for vitamins may be used as goals for each person.
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 grains.
Function
Dations for vitamin A, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. 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.
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
In contrast, most people in developed countries get enough vitamin A from their diet. The RDA provides enough vitamin A for the vast majority of people. 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
These include: helping your body’s natural defence against illness and infection (the immune system) work properly
helping vision in dim light
keeping skin and the lining of some parts of the body, such as the nose, healthy.
Why You Need Vitamin A
excellent source of vitamin A on its own. In the US, though, many types of dairy milk are actually fortified with additional vitamin A.
Depending on the dairy source, a single serving can have between 100 and 300 mcg of vitamin A. That’s more than 150% of your daily requirement in a single serving. For people following plant-based diets, this makes sweet potato an invaluable source 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. Carrots
Like many other orange foods, carrots are an excellent source of beta-carotene.
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. Red sweet peppers contain a significant amount of vitamin A, nearly 120 mcg in a half-cup serving.
On the other hand, green peppers come in at only 18 mcg — a big difference.