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Data taken from the Food and Nutrition Board Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc
Vitamin A is a fat-soluble vitamin.
The two major groups are preformed vitamin A (retinol and retinyl esters) and provitamin A carotenoids (precursors of vitamin A).
Why is it essential:
Vitamin A is necessary for normal vision, immune system function, and reproduction. It also helps the heart, lungs, and kidneys function properly.
Signs of deficiency:
Night blindness is the first symptom observed when vitamin A deficiency impacts eye health.
A vitamin A deficiency has also been associated with impaired embryonic development in animals.
Recommended daily intake:
Vitamin A is stored in the liver and used as needed, therefore, daily consumption of vitamin A is unnecessary. Over-supplementation is possible due to the vitamin accumulating in the body and can cause toxicity.
Recommended daily allowance of vitamin A is 900 mcg for men and 700 mcg for women.
The Tolerable Upper Intake Level (UL) for adults is 3,000 mcg per day of preformed vitamin A.
Dietary sources of vitamin A include:
Performed vitamin A is high in some animal products, especially fish oil and liver.
Provitamin A carotenoids are in dark-colored fruits and vegetables including leafy greens, carrots, mangoes, papaya, squashes, and sweet potato.
Due to the bioconversion of provitamin A carotenoids, larger amounts of plant sources are needed to meet the vitamin A requirement.
Sincerely,
Emilee Wright
A Mercurial Consciousness