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What is Vitamin A? 

Vitamin A is a fat soluble vitamin which helps maintain normal reproduction, vision, immune function and integrity of cells throughout the body. It has a number of forms such as retinol or retinal and the precursor of vitamin A is beta-carotene.

Some conditions that may present with vitamin A deficiency: acne, allergies, decreased immune function 

RDI

Age

Male

Recommended intake

Female

Recommended intake

Pregnancy (P) + Lactation (L)

0-6m

250 µg Retinol 

250 µg Retinol 

 

7-12m

430 µg REs

430 µg REs

 

1-3yr

300 µg REs

300 µg REs

 

4-8yr

400 µg REs

400 µg REs

 

9-13yr

600 µg REs

600 µg REs

 

14-18yr

900 µg REs

700 µg REs

700 µg REs (P)

1100 µg REs (L)

19+ yr

900 µg REs

700 µg Res

800 µg REs (P)

1100 µg REs (L)

*1 international unit (IU) = 0.3 µg Retinol equivalents (REs)

Sources of Vitamin A (vegetarian)

Focus on fruits and vegetables – especially red, orange and yellow ones!

  • Sweet potato (baked with skin) – 1 whole = 1403 µg REs
  • Spinach ½ cup = 573 µg REs
  • Carrots raw ½ cup = 459 µg REs

Sources of Vitamin A (animal)

  • Beef liver – 85grams = 6582 µg REs
  • Fish oils (e.g. Atlantic Herring, pickled) 85g = 219 µg REs
  • Egg (particularly yolk) – 1 hard boiled = 75 µg REs
  • Milk, cheese and yogurt (full-fat)

Meal options ( suggestions)

Please see attached “Thatcleanlife” Document called vitamin A recipes – link onto website