Vitamin A

Function: Maintains skin integrity, promotes bone and tooth development, needed for night vision, normal functioning nervous system and reproductive systems.

Deficiency: The symptoms of Vitamin A deficiency include: poor growth, infection, night blindness, poor bone and tooth formation.

Toxicity: The symptoms of Vitamin A toxicity include: violent headache, nausea, peeling of skin, pain of long bones, coarse hair. This can be caused by over-supplementation with vitamin pills.

Recommended Daily intake of Vitamin A is:

MEN AGE 14+ YEARS = 3,000 IU

FEMALES 14+ YEARS = 2,333 IU

Food Sources

FOOD SOURCES	AMOUNT	# of IU

VEGETABLES
Carrots	1 cup	34317
Spinach, boiled	1 cup	14742
Sweet Potato, baked, with skin	1 each	13108
Kale, boiled	1 cup	9620
Turnip greens, cooked	1 cup	7917
Winter squash, baked, cubed	1 cup	7292
Collard greens, boiled	1 cup	5945
Swiss chard, boiled	1 cup	5493
Bell peppers, red, raw, slices	1 cup	5244
Mustard greens, boiled	1 cup	4243
Romaine lettuce	2 cups	2912
Broccoli, steamed	1 cup	2281
Tomato, ripe	1 cup	1121
Brussel Sprouts, boiled	1 cup	1121
Asparagus, boiled	1 cup	970
Green peas, boiled	1 cup	955
Green beans, boiled	1 cup	833
Summer squash, cooked, slices	1 cup	517
Cucumber, sliced, with peel	1 cup	224
Cabbage, shredded, boiled	1 cup	198
Celery, raw	1 cup	161

FOOD SOURCES	AMOUNT	# of IU

Meats
Calf’s liver, braised	4 oz-wt	30485

FOOD SOURCES	AMOUNT	# of IU

Fruits
Cantaloupe, cubes	1 cup	5158
Apricots	1 each	914
Papaya	1 each	863
Prunes	¼ cup	844
Watermelon, diced	1 cup	556
Grapefruit	½ fruit	319
Oranges	1 each	269
Plum	1 each	213