Vitamin A

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Vitamin A

0 to 6 months old, 400 micrograms
7 to 12 months old, 500 micrograms
1 to 3 years old, 300 micrograms
4 to 8 years old, 400 micrograms
9 to 13 years old, 600 micrograms
Males 14 and older, 900 micrograms
Females 14 and older, 700 micrograms
Pregnant females 14 to 18 years old, 750 micrograms
Pregnant females 19 and older, 770  micrograms
Lactating females 14 to 18 years old, 1,200  micrograms
Lactating females over age 19, 1,300  micrograms

Toxicity Signs & Symptoms of Vitamin A

If you experience the following symptoms, they may be related to Vitamin A toxicity. Toxicity level may occur when 660,000 IU of Vitamin A have been exceeded in adults and 330,000 IU in children. If accidental over-dosage occurs, please see your doctor without delay.

Vitamin A toxicity symptoms may  include: loss of appetite, irritability, fatigue, constipation, headaches, skin rashes including dry and itchy skin, hair loss, brittle nails, visual changes, bone, muscle and joint pain, menstrual issues, depression, schizophrenia, anemia, liver inflammation - including liver damage and fever. As a note, too much Vitamin A can also disrupt growth in children. An overage of Vitamin A may also increase risk of death.

Use in the Body

Essential for vision support, immune function support, cell growth support, bone and teeth health.

Natural Food Sources

Best food sources for Vitamin A include: carrots, spinach, turnip greens, kale, parsley, red bell peppers, mustard greens, romaine lettuce, calf's liver, cantaloupe, winter squash, apricots, broccoli, tomatoes and sweet potatoes. Here's how they stack up in Vitamin A content:

Vitamin A Food Source

Serving Size

IU Content

Carrots

1 large carrot

12028

Spinach

1 cup, raw

2813

Turnip Greens

1 cup, raw, chopped

6373

Kale

1 cup, chopped, raw

10302

Bell Peppers, Red

1 cup chopped, raw

4665

Mustard Greens

1 cup, chopped, raw

5880

Lettuce, Romaine

1 cup, shredded

2729

Calf's Liver

1 slice, pan fried

21131

Cantaloupe

1 cup, cubed

5411

Squash, summer

1 cup sliced, raw

226

Squash, acorn

1 cup cubed, raw

514

Squash, hubbard

1 cup cubed, raw

1586

Squash, butternut

1 cup cubed, raw

14882

Apricots

1 apricot

674

Tomatoes, red

ripe, raw, 1 large

1516

Broccoli

1/2 cup, raw

274

Sweet Potatoes

1 cup cubed, raw

18869

Deficiency Signs & Symptoms of Vitamin A

Night blindness, viral infections, immune system issues, hair loss, bone development issues including abnormalities, diarrhea, skin issues, growth retardation issues.

Therapeutic Benefits

As a note, you should never self-treat yourself where Vitamin A is concerned as serious health consequences with overdose.

It has been used in treating the following issues: acne, eye disorders, ageing and some types of cancer.

It helps balance the immune system and can assist in staving off infections.

When searching for natural sources, look for fruits and vegetables that are colorful.

Foods & Drinks Containing Vitamin A RAE μg

Food - Based on 1 cup unless stated.

RAE μg

Food - Based on 1 cup unless stated.

RAE μg

Turkey giblets, cooked, simmered

15569

Carrots, raw - one

601

Beef liver, pan-fried - 3 oz

6582

Beet greens, cooked

552

Chicken, broilers or fryers, giblets, cooked, simmered

2542

Turnip greens, cooked

549

Braunschweiger (a liver sausage), pork, 2 slices

2393

Squash, winter, all varieties, baked

535

Carrot juice, canned

2256

Pie, pumpkin, commercially prepared, 1 piece

488

Pumpkin, canned, without salt

1906

Graham Cracker Pie crust, 1 shell

461

One Sweet potato, cooked, baked in skin, without salt

1403

Mustard greens, cooked

442

Carrots, cooked

1329

Squash, winter, butternut, cooked

401

Carrots, frozen, cooked

1235

Vegetables, mixed, boiled

389

One Sweet potato, cooked, boiled, without skin

1228

Cabbage, Chinese, cooked

360

Spinach, frozen, chopped or leaf, cooked, boiled, drained

1146

Dandelion greens, cooked

359

Spinach, canned, regular pack, drained solids

1049

Spinach souffle

332

Sweet potato, canned, vacuum pack

1017

Cereals, oats, instant, prepared with water

329

Collards, chopped, cooked

978

Shake, fast food, vanilla, 2 cups

303

Kale, cooked

956

Cheese, ricotta, whole milk

295

Vegetables, mixed, canned, drained solids

950

Soup, chunky vegetable, canned, ready-to-serve

293

Malted drink mix, chocolate,  prepared with whole milk

946

Lettuce, butterhead, raw per head

271

Spinach, cooked

943

Melons, cantaloupe, raw

270

Carrots, raw

919

Kellogg's Raisin Bran

270

Sweet potato, canned, syrup pack, drained solids

898

Cheese, ricotta, part skim milk

263

Kale, cooked

885

General Mills Kix, 1 1/3 cup

263

Turnip greens, frozen, cooked

882

Sauce, homemade, white, medium

260

Malted drink mix, chocolate, powder - 3 heaping teaspoons

825

Cheerios

260

Carrots, canned, regular pack, drained solids

815

Lettuce, cos or romaine, raw

244

Chicken, liver, all classes, cooked, simmered - 1

780

Peppers, sweet, red, raw

234

Collards, cooked

771

Milk, canned, condensed, sweetened

226

Malted drink mix, natural,powder, prepared with whole milk

745

Kellogg's Special K

225

Malted drink mix, powder - 4-5 heaping tsp

666

Kellogg's All-Bran Complete, 3/4 cup

225

Pie, pumpkin, prepared from recipe, one serving

660

Kellogg's Product 19

224

Pumpkin, cooked

613

   

Vitamin Index

 

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