Vitamin A


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Good to know:	Also called retinol or retinoic acid. Humans convert carotenes from plant foods into vitamin A in the body.
Recommendations:	Men ages 11-51+, 1000 micrograms RE/day (equivalent to about 5000 IU) Women ages 11-51+, 800 micrograms RE/day (equivalent to about 4000 IU) (RE=retinol equivalent, the standard measure for vitamin A)
Benefits:	Important for good vision, especially at night. Also affects immunity, reproduction, and the growth and maintenance of cells of the skin, gastrointestinal tract and other mucus membranes.
Food sources:	Fortified milk, eggs, liver, cheese, leafy green vegetables (such as spinach, kale, turnip greens, collards and Romaine lettuce), broccoli, dark orange fruits and vegetables (such as apricots, carrots, pumpkin, sweet potatoes, papaya, mango and cantaloupe), red bell pepper.
Day's supply in:	½ cup sweet potatoes (2800 mcg), OR one carrot (2000 mcg), OR 1 oz fortified cornflakes (635 mcg) PLUS 1 cup milk (150 mcg) PLUS 1 cup raw spinach (375 mcg)
Watch out:	Taking high-dose supplements (daily dose over 15,000 micrograms RE, or about 75,000 IU) can cause toxicity, which can result in bone fractures; joint pain; headaches; skin that is dry, itchy or peeling; brittle nails; hair loss; nausea and vomiting; diarrhea; fatigue; blurred vision; liver failure; hemorrhages.

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