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 |
FOOD SOURCES |
AMOUNT |
# of IU |
Dairy Products |
||
| Cow’s Milk, 2% | 1 cup | 500 |
