Health Benefits and Sources of Vitamins A

Daily Amount Needed

• 10,000 IU/day (plant-derived) for adult males.


• 8,000 for adult females - 12,000 if lactating.


• 4,000 for children ages 1-3


• 5,000 for children ages 4-6


• 7,000 for children ages 7-10

Benefits

• Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. 


• Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.


• Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.


• Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.

Fruit Sources

• Most fruits contain vitamin A, but the following fruits have a significant amount:


• Cantaloupes


• Grapefruit


• Guava


• Mango


• Papaya


• Passionfruit


• Tomatoes


• Watermelon

Vegetable Sources

• Amaranth Leaves


• Bok Choy


• Broccoli


• Brussels Sprouts


• Butternut Squash


• Carrots


• Chinese Broccoli


• Chinese Cabbage


• Kale


• Leeks


• Peas


• Pumpkin


• Rapini


• Spinach


• Squash - summer


• Squash - winter


• Sweet Potato

Nut Sources

• Chestnuts
  Pecans
  Pistachios