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Building Nutritional Health
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Vitamin A
Vitamin A is a fat soluble vitamin. Major dietary sources of vitamin A include liver, egg yolk, fortified milk, cream and cheese. Major dietary sources of beta carotene include dark green leafy vegetables, deep orange or yellow fruits and vegetables, and fortified cereals. Vitamin A is composed of compounds called retinoids and carotenoids. Retinoids and carotenoids, such as beta-carotene, are precursors of Vitamin A. Vitamin A is measured in Retinol Equivalents (RE's). Retinol Equivalents measure the vitamin A activity of a food.
Major Body Functions:
- Helps in the formation and maintenance of healthy skin and hair
- Promotes proper bone growth and tooth development
- Needed to maintain good vision
- Fortifies the immune system
- Maintains protective lining of lungs, intestine, urinary tract and other organs
Deficiency Symptoms:
- Night blindness
- Xerophthalmia (abnormal dryness and thickening of the cornea)
- Hyperkeratosis (plugging of hair follicles with keratin, forming white clumps)
- Depression of immune reactions
Excessive Intake and Toxicity Symptoms of Vitamin A:
- Liver Damage
- Nausea and vomiting
- Alopecia (hair can be easily plucked)
- Headache
- Joint pain
- Dry skin and hair, cracked lips
- Loss of appetite
- Birth defects
Excessive Intake and Toxicity Symptoms of Beta Carotene:
- Yellow/orange skin color, especially on palms of the hands and soles of the feet
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| THE BEST SOURCES OF VITAMIN A AND BETA CAROTENE |
| Food |
Amount |
Retinol Equivalents |
| Sources of Vitamin A |
| Liver, beef |
3 ounces |
9124 |
| Cod liver oil |
1 tablespoon |
4080 |
| Egg yolk |
one large |
97 |
| Cheese, cheddar |
1 ounce |
86 |
| Milk, fortified, whole |
1 up |
76 |
| Cream, heavy whipping |
1 tablespoon |
63 |
| Sources of Beta Carotene |
| Sweet potato |
1 medium |
2487 |
| Carrot, whole |
1 medium |
2025 |
| Pumpkin, fresh, boiled |
1/2 cup |
1325 |
| Cantaloupe, cubed |
1 cup |
515 |
| Broccoli pieces |
1 cup |
136 |
| Apricots, whole pitted |
1 each |
92 |
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Not all exercises or diets are
suitable for everyone. Before you begin this program, you should have
permission from your doctor to participate in vigorous exercise and change
of diet. If you feel discomfort or pain when you exercise, do not continue.
The instructions and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants and distributors
of this site disclaim any liability or loss in connection with the exercise
and advice provided here.
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