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