How much do I need ?
* Men age 19 and over: 900 micrograms retinol equivalent
* Women age 19 and over: 700 micrograms retinol equivalent
* Pregnant women age 19-50: 770 micrograms retinol equivalent
* Lactating women age 19-50: 1330 micrograms retinol equivalent
Why is it required ?
- Supports immune system
- Essential for vision
- Critical ingredient in building and maintaining bones
- Essential for health of skin and tissues lining mouth, lungs, stomach,
intestine, and urinary tract
What bad things happen if you take too much ? (ie. Toxicities)
- Headaches, vomiting, blurred vision, liver test abnormalities and
liver damage, birth defects
Food Sources (listed in decreasing order of food content
per standard serving)
Dark green leafy vegetables (broccoli, swiss chard, kale, spinach,
romaine lettuce, endive) or yellow/orange vegetables and fruits (carrots,
sweet potatoes, pumpkins, winter squash, apricots, cantaloupes, papayas,
and peaches), liver, fish liver oils, margarines, milk , milk products,
butter and eggs |