A Way to Become Healthy

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

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