Get Your Vitamin A Through Food: Vitamins, Minerals & Supplements

Ziggy · **Site Rank:** Healthy BBF

Get Your Vitamin A Through Food

Recommended Dietary Allowance (RDA)

Men - 900 mcg/day (3,000 IU)
Women - 700 mcg/day (2,310 IU)

Good for healthy skin and hair, vision, bone growth, reproduction, cell division, cell differentiation, regulates the immune system, promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts.

One 7 inch carrot has 600 mcg.

Some other food sources -

Beef liver
Chicken liver
Whole eggs
Margarine
Whole milk
Fortified milk and cereals
Spinach
Kale
Turnip greens
Cantaloupes
Mango
Sweet potatoes
Apricots
Papaya
Peas
Pumpkin

NOTE: Beta Carotene:

The body converts Beta Carotene into vitamin A. Dietary supplements are not recommended for the general public and should be avoided especially by smokers, who have a greater risk of lung cancer with regular use. Another recent study found that high levels of beta carotene in the blood were linked to three times the risk of aggressive prostate cancer. You can get what you need from dark green and orange fruits and veggies.

HealthyPals · **Site Rank:** Site Admin

So you are saying it is better to get your Vitamin A through food rather than a supplement?

Why are men allowed a higher mcg/day than women?

Ziggy · **Site Rank:** Healthy BBF

HealthyPals wrote:

So you are saying it is better to get your Vitamin A through food rather than a supplement?

Why are men allowed a higher mcg/day than women?

I think men need more vitamin A than women do because men have bigger ears and feet!! lol. ((just kidding guys!!)) But maybe I am sorta right, because men are bigger than women. I'm guessing though.

According to the 2005 Dietary Guidelines for Americans...

Quote:

"Nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. In certain cases, fortified foods and dietary supplements may be useful sources of one or more nutrients that otherwise might be consumed in less than recommended amounts. However, dietary supplements, while recommended in some cases, cannot replace a healthful diet.

tammy · **Site Rank:** Site Admin

Carrots are a big source of vitamin A. One small carrot, about 5 inches in size, provides about 6,000 IU of vitamin A.

Too much vitamin A stored in the body may increase the risk of birth defects and liver abnormalities as well as reduce bone mineral density, leading to osteoporosis. So, be careful as to not consume too much vitamin A. Remember, the daily amount for women is about 2,330 IU per day and for men it is 3,000 IU per day.

Ziggy · **Site Rank:** Healthy BBF

I was reading about eating carrots for healthy, glowing skin.

Quote:

Your Skin Loves Carrots
For healthy, glowing skin, make like a rabbit and eat your carrots.
The crunchy snack is loaded with vitamin A - a good-for-your-eyes antioxidant that appears to be great for skin, too. It helps balance the pH of the skin's surface, making it slightly acidic. That's good news, because slightly acidic skin fends off bacterial invaders.

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