Vitamin A Overview

VITAMIN A:

(retinol and betacarotene)

Functions: aids vision / promotes growth / fights infection / improves taste and appetite
Recommended Intake: DRV (EAR) - 500mcg/d RE (Males) - 400mcg/dRE (Females)
Food sources:Yellow fruit / liver/milk products / fish-liver oil / carrots and brightly coloured vegetables / enriched margarine / egg yolks / kale Result of deficiency: - bad night vision / skin problems / cystitis or thrush / diarrhoea / open to infection
Reduced absorption: as a result of smoking / coffee / alcohol / light / heat
Toxic: above recommended dosage

Vitamin

Why you need it

Get it from

Vitamin A


* RDA
Men: 700µg
Women: 600µg

Vitamin A is important for healthy bones, teeth, skin and hair. It protects the linings of the respiratory, digestive and urinary tracts from infection.

It can also help you see better at night!

Plant foods:
Green leafy vegetables such as spinach, fortified cereals, and yellow/orange coloured fruit and vegetables - especially carrots.

Animal foods:
Liver, fish oils, egg yolks and milk.

* Recommended daily allowance