Vitamin A
Last Updated on Sunday, 28 February 2010 21:09
Vitamin A is a group of compounds that play an important role in vision, bone growth, reproduction, cell division, and cell differentiation (in which a cell becomes part of the brain, muscle, lungs, blood, or other specialized tissue.). Vitamin A also helps regulate the immune system, which helps to prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses. Additionally, vitamin A may help lymphocytes (a type of white blood cell) fight infections more effectively.
Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When those linings break down, it becomes easier for bacteria to enter the body and cause infection. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses.
Recommended Intake
The Food & Nutrition Board at the Institute of Medicine of the National Academies established recommended dietary allowances for vitamin A for children and adults. They are listed below in micrograms (mcg) per day.
| Age | Children (mcg) | Males (mcg) | Females (mcg) | Pregnancy (mcg) | Lactation (mcg) |
|---|---|---|---|---|---|
| 0-6 months | 400 (1,320 IU) | ||||
| 7-12 months | 500 (1,650 IU) | ||||
| 1-3 years | 300 (1,000 IU) | ||||
| 4-8 years | 400 (1,320 IU) | ||||
| 9-13 years | 600 (2,000 IU) | ||||
| 14-18 years | 900 (3,000 IU) | 700 (2,310 IU) | 750 (2,500 IU) | 1,200 (4,000 IU) | |
| 19+ years | 900 (3,000 IU) | 700 (2,310 IU) | 770 (2,565 IU) | 1,300 (4,300 IU) |
Animal Sources of Vitamin A
| Food | Vitamin A (International Units) | Percent Daily Value* |
|---|---|---|
| Liver, beef, cooked, 3 ounces | 27,185 | 545 |
| Liver, chicken, cooked, 3 ounces | 12,325 | 245 |
| Milk, fortified skim, 1 cup | 500 | 10 |
| Cheese, cheddar, 1 ounce | 284 | 6 |
| Milk, whole (3.25% fat), 1 cup | 249 | 5 |
| Egg substitute, ¼ cup | 226 | 5 |
Plant Sources of Vitamin A
| Food | Vitamin A (International Units) | Percent Daily Value* |
|---|---|---|
| Carrot juice, canned, ½ cup | 22,567 | 450 |
| Carrots, boiled, ½ cup slices | 13,418 | 270 |
| Spinach, frozen, boiled, ½ cup | 11,458 | 230 |
| Kale, frozen, boiled, ½ cup | 9,558 | 190 |
| Carrots, 1 raw (7½ inches) | 8,666 | 175 |
| Vegetable soup, canned, chunky, ready-to-serve, 1 cup | 5,820 | 115 |
| Cantaloupe, 1 cup cubes | 5,411 | 110 |
| Spinach, raw, 1 cup | 2,813 | 55 |
| Apricots with skin, juice pack, ½ cup | 2,063 | 40 |
| Apricot nectar, canned, ½ cup | 1,651 | 35 |
| Papaya, 1 cup cubes | 1,532 | 30 |
| Mango, 1 cup sliced | 1,262 | 25 |
| Oatmeal, instant, fortified, plain, prepared with water, 1 cup | 1,252 | 25 |
| Peas, frozen, boiled, ½ cup | 1,050 | 20 |
| Tomato juice, canned, 6 ounces | 819 | 15 |
| Peaches, canned, juice pack, ½ cup halves or slices | 473 | 10 |
| Peach, 1 medium | 319 | 6 |
| Pepper, sweet, red, raw, 1 ring (3 inches diameter by ¼ inch thick) | 313 | 6 |
*Daily Values were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The Daily Value for vitamin A is 5,000 international units. Foods providing 20 percent of more of the Daily Value are considered to be high sources of a nutrient, but foods providing lower percentages of the Daily Value also contribute to a healthful diet.
