Vitamin A – Protects your Eyes

Vitamin A

Vitamin A is the name of a group of fat-soluble retinoid, including retinol, retinal, retinoic acid, and retinyl esters. Vitamin A is involved in immune function, vision, reproduction, and cellular communication. Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Two forms of vitamin A are available in the human diet:-

  1. Preformed vitamin A. Preformed vitamin A is found in foods from animal sources, including dairy products, fish, and meat (especially liver). Preformed vitamin A is efficiently absorbed and utilized by humans at absorption rates of 70–90%.
  2. Provitamin A carotenoids . The most important provitamin A carotenoid is beta-carotene; other provitamin A carotenoids are alpha-carotene and beta-cryptoxanthin. The body converts these plant pigments into vitamin A. Both provitamin A and preformed vitamin A must be metabolized intracellularly to retinal and retinoic acid, the active forms of vitamin A, to support the vitamin’s important biological functions. Provitamin A carotenoids such as beta-carotene are generally considered safe because they are not associated with specific adverse health effects

 Recommended Dietary Allowances (RDAs) for Vitamin A 

Age

Male

Female

Pregnancy

Lactation

0–6 months*

400 mcg RAE

400 mcg RAE

7–12 months*

500 mcg RAE

500 mcg RAE

1–3 years

300 mcg RAE

300 mcg RAE

4–8 years

400 mcg RAE

400 mcg RAE

9–13 years

600 mcg RAE

600 mcg RAE

14–18 years

900 mcg RAE

700 mcg RAE

750 mcg RAE

1,200 mcg RAE

19–50 years

900 mcg RAE

700 mcg RAE

770 mcg RAE

1,300 mcg RAE

51+ years

900 mcg RAE

700 mcg RAE

             Selected Food Sources of Vitamin A

Food mcg RAE per
serving
IU per
serving
Percent
DV*
1 whole Sweet potato, baked in skin

1,403

28,058

561

3 ounces Beef liver, pan fried 

6,582

22,175

444

½ cup Spinach, frozen, boiled 

573

11,458

229

½ cup Carrots, raw

459

9,189

184

1 piece Pumpkin pie, commercially prepared

488

3,743

249

½ cup Cantaloupe, raw

135

2,706

54

½ cup Peppers, sweet, red, raw

117

2,332

47

1 whole Mangos, raw

112

2,240

45

1 cup Black-eyed peas (cowpeas), boiled

66

1,305

26

10 halves Apricots, dried, sulfured

63

1,261

25

 ½ cup Broccoli, boiled

60

1,208

24

1 cup Ice cream, French vanilla, soft serve

278

1,014

20

*DV = Daily Value. . Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s