Vitamin Mystery

Vitamin A forms

2009-10-18T03:47:00.005-07:00

Vitamin A exists in several relative forms:

retinol (alcohol, Vitamin A1)
degidroretinol (Vitamin A2)
retinal (retinen, vitamin A-trichloroacetaldehyde)
retinol acid (vitamin A acid)
ethers of these substances and their isomers

Vitamin K deficiency

2009-10-18T03:47:00.003-07:00

Vitamin K deficiency is uncommon in healthy adults. Vitamin K deficiency can be caused by taking anticoagulant drugs, liver damage or disease.

Vitamin K deficiency symptoms are:

impaired blood clotting
bruising
bleeding (nosebleeds)
blood in the urine
blood in the stool
heavy menstrual bleeding

Vitamin K deficiency can eventually lead to intracranial hemorrhage (life-threatening bleeding in the skull)

Vitamin K dosage (AI)

2009-10-18T03:47:00.001-07:00

Recommended daily allowance isn't defined for Vitamin K.

The adequate Intake (AI) for Vitamin K:

0-6 months male and female 2 mcg per day
7-12 months male and female 2.5 mcg per day
1-3 years male and female 30 mcg per day
4-8 years male and female 55 mcg per day
9-13 years male and female 60 mcg per day
14-18 years male and female 75 mcg per day
19+ years male 120 mcg per day
19+ years female 90 mcg per day
<18>
>19 years pregnancy or breastfeeding 90 mcg per day

Sources of Vitamin K

2009-10-18T03:46:00.004-07:00

Here is foods rich in Vitamin K:

cabbage
cauliflower
cereals
green leafy vegetables (spinach)
soybeans
oil
organ meets
cereals
kiwi
banana
milk
eggs

Too much Vitamin K

2009-10-18T03:46:00.003-07:00

Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone) are not toxic in large doses.
Vitamin K3 (menadione) overdose causes oxidant damage to cell membranes and:

liver toxicity
jaundice
hemolytic anemia

No UL (tolerable upper level) had been defined for Vitamin K.

What is Vitamin K?

2009-10-18T03:46:00.001-07:00

Vitamin K is fat-soluble vitamin that plays role in blood clotting (coagulation).
There are two common forms of Vitamin K

Vitamin K1 also known as phylloquinone (synthesized by plants)
Vitamin K2 also known as menaquinone (synthesized by animals)
Vitamin K3 also known as menadione

Vitamin K functions are:

Coagulation (clotting)
Bone mineralization
Cell growth
Plays key role in vascular biology

Vitamin E deficiency

2009-10-18T03:45:00.004-07:00

Vitamin E deficiency is uncommon in human but can occur in following cases:

persons with disorders of fat metabolism
rare genetic anomalies in the alpha-tocopherol transfer protein
premature
very low birth weight infants
persons with Zinc deficiency

Vitamin E deficiency symptoms are:

ataxia
nerve degeneration in hands and feet
decreased sensation to vibration
paralysis of eye muscles
nyctalopia (night blindness)

Vitamin E dosage (RDA)

2009-10-18T03:45:00.003-07:00

RDAs (Recommended Daily Allowance) for vitamin E (alpha-tocopherol form):

1-3 years 6 mg per day (9 IU)
4-8 years 7 mg per day (10.5 IU)
9-13 years male 11 mg per day (16.5 IU)
9-13 years female 11 mg per day (16.5 IU)
9-13 years pregnancy 15 mg per day (22.5 IU)
9-13 years lactating 19 mg per day (28.5 IU)
14+ years male 15 mg per day (22.5 IU)
14+ years female 15 mg per day (22.5 IU)
14+ years pregnancy 15 mg per day (22.5 IU)
14+ years lactating 19 mg per day (28.5 IU)

Vitamin E sources

2009-10-18T03:45:00.001-07:00

Foods rich with Vitamin E:

Nuts
Wheat germ
Olives
Corn
Seeds
Green leafy vegetables (Spinach, Broccoli)
Asparagus
Vegetable oils (corn, sunflower, soybean, cottonseed)
Kiwi
Mango

Vitamin Pills may increase death risk

2009-10-14T13:53:00.000-07:00

A review of 67 studies involving 230000+ people found that the vitamin supplements mayn't cut risk of dying. Even more, some supplements may increase mortality.
The study examines effect of Vitamin A, Vitamin C, Vitamin E and selenium intake with varying doses.

The study found that Vitamin A, Vitamin E and beta-carotene increases death risk. Vitamin C and selenium seem to not affect death risk.
Also Vitamin C is reported to not increase longevity.

(Sources: http://www.news-medical.net/?id=37402, http://news.sky.com/skynews/article/0,,91251-1313009,00.html)

Too much Vitamin E

2009-10-14T13:33:00.004-07:00

The risk of too much Vitamin E is low.

Possible symptoms of a vitamin E overdose are:

fatigue
diarrhea
weakness
headache
blurred
nausea
vision
flatulence

Tolerance Upper Intake levels (UL):

1-3 years female 200 mg/day (300 IU)
1-3 years male 200 mg/day (300 IU)
4-8 years female 300 mg/day (450 IU)
4-8 years male 300 mg/day (450 IU)
9-13 years female 600 mg/day (900 IU)
9-13 years male 600 mg/day (900 IU)
14-18 years female 800 mg/day (1200 IU)
14-18 years male 800 mg/day (1200 IU)
19-70 years female 1000 mg/day (1500 IU)
19-70 years male 1000 mg/day (1500 IU)
> 70 years female 1000 mg/day (1500 IU)

> 70 years male 1000 mg/day (1500 IU)

What is Vitamin E?

2009-10-14T13:33:00.003-07:00

Vitamin E is fat-soluble vitamin with antioxidant properties. It exists in eight forms: tocopherols and tocotrienols. Most common form of Vitamin E is alpha-tocopherol in case of highest bio-availability.

Vitamin E acts as antioxidant and protects cells from free radicals' influence.

Vitamin E also plays role in:

DNA repair
metabolism
immune function
red blood cells formation

Vitamin D deficiency

2009-10-14T13:33:00.001-07:00

Vitamin D deficiency can be caused by:

inadequate intake with inadequate sunlight exposure
liver and kidney disorders
hereditary disorders
fat malabsorption

The deficiency leads to:

bone mineralization
bone softening
rickets in children
osteomalacia
osteoporosis

Vitamin D malnutrition may also cause following chronic diseases:

high blood pressure
cancer
chronic pain
depression
periodontal disease
schizophrenia
type 1 diabetes
multiple sclerosis

Vitamin D dosage (RDA)

2009-10-14T13:32:00.006-07:00

Adequate Intake (AI) of Vitamin D:

Children 0-13 years 5 mg per day (200 IU)
Adolescents 14-18 years 5 mg per day (200 IU)
Adults 19-50 years 5 mg per day (200 IU)
Mature 50-70 years 10 mg per day (400 IU)
71+ years 15 mg per day (600 IU)

Vitamin D sources

2009-10-14T13:32:00.005-07:00

Following foods are rich in Vitamin D:

Fish liver oils
Fatty fish (catfish, salmon, mackerel, sardines, tuna, eel)
Mushrooms
Eggs
Milk
Cheese

However, sun exposure is most important source of vitamin D. Most human receives their vitamin D requirement by exposure to sunlight.

Too much Vitamin D

2009-10-14T13:32:00.003-07:00

Vitamin D is fat-soluble and stored in body as calcidiol. However Vitamin D toxicity appears only if excessive doses are taken.
Sunlight does not cause Vitamin D toxicity.

Vitamin D toxicity can cause:

nausea
vomiting
poor appetite
constipation
weakness
weight loss
raise blood levels of calcium (causing confusion, heart rhythm abnormalities)

What is Vitamin D

2009-10-14T13:32:00.001-07:00

Vitamin D is a group of fat-soluble prohormones. Most active forms of vitamin D are ergocalciferol (also known as vitamin D2 ) and Calciferol (Vitamin D3). Skin produces vitamin d3 after exposure to ultraviolet rays.

The major function of Vitamin D is keeping blood levels of calcium phosphorus. Vitamin D play role in formation and maintaining strong bones. Vitamin D also helps to maintain healthy immune system and plays role in immunomodulation.

Vitamin D was discovered In 1922 by Edward Mellanby while researching a rickets disease.

Vitamin C deficiency

2009-10-14T13:31:00.004-07:00

Scurvy caused by Vitamin C lack.

Scurvy leads:

liver spots on the skin
anemia
decreased ability to fight infection
possible weight gain because of slowed metabolism
spongy gums
Gingivitis (inflammation of the gums)
rough, dry, scaly skin
decreased wound-healing rate
easy bruising
nosebleeds
weakened tooth enamel
swollen and painful joints
death

Vitamin C dosage (RDA)

2009-10-14T13:31:00.003-07:00

Recommended Daily Allowance (RDA) for Vitamin C:

Infants 0 - 6 months 40 mg per day
Infants 7 - 12 months 50 mg per day
Children 1 - 3 years 15 mg per day
Children 4 - 8 years 25 mg per day
Children 9 - 13 years 45 mg per day
Adolescent female 14 - 18 years 65 mg per day
Adolescent male 14 - 18 male 75 mg per day
Adult male 90 mg per day
Adult female 75 mg per day

Sources of Vitamin C

2009-10-14T13:31:00.001-07:00

Vegetables and fruits are richest natural sources of Vitamin C.

Following vegetable food are rich in Vitamin C (sorted by amount):

Kakadu plum
Camu Camu
Rose hip
Acerola
Amla
Seabuckthorn
Jujube
Baobab
Blackcurrant
Red pepper
Parsley
Guava
Kiwifruit
Broccoli
Loganberry
Redcurrant
Brussels sprouts
Wolfberry
Lychee
Cloudberry
Elderberry
Persimmon
Papaya
Strawberry
Orange
Lemon
Melon
Cauliflower
Grapefruit
Raspberry
Tangerine
Mandarin orange
Passion fruit
Spinach
Cabbage raw green
Lime
Mango
Potato
Melon
Mango
Cranberry
Tomato
Blueberry
Pineapple
Plant source
Pawpaw
Grape
Apricot
Plum
Watermelon
Banana
Carrot
Avocado
Crabapple
Cherry
Peach
Apple
Blackberry
Beetroot
Pear
Lettuce

Animal sources of Vitamin C are liver, oysters, milk, tongue.

Too much Vitamin C

2009-10-14T13:30:00.006-07:00

Vitamin C is not-toxic because it is water-soluble and it is excreted regularly.

High doses (more then 2000 mg per day) can cause:

diarrhea
gas
stomach upset
iron overload

What is Vitamin C

2009-10-14T13:30:00.005-07:00

Vitamin C (also known as L-ascorbate) - water-soluble vitamin essential for higher primates.

Vitamin C is essential for growth and development.
Vitamin C plays role in:

collagen formation (hydroxylation) (necessary for make blood vessels, tendons, skin, ligaments, scar tissues)
synthesis of carnitine
antioxidant
dopamine beta hydroxylase
tyrosine metabolise

Vitamin C was isolated in 1928. In 1932 it was discovered that Vitamin C deficiency causes scurvy.

Vitamin B12 deficiency

2009-10-14T13:30:00.003-07:00

Vitamin B12 deficiency can cause brain and nervous system damage.

Vitamin B12 deficiency signs, symptoms:

anemia
fatigue
weakness
constipation
weight loss
loss of appetite
depression

Usually deficiency treatment includes cyanocobalamin injections.

Vitamin B12 dosage (RDA)

2009-10-14T13:30:00.001-07:00

Recommended Dietary Allowances (RDA) for Vitamin B12:

children 1-3 years 0.9 mg per day
children 4-8 years 1.2 mg per day
children 9-13 years 1.8 mg per day
14-18 years 2.4 mg per day
14-18 years pregnant 2.6 mg per day
14-18 years lactating 2.8 mg per day
adult 2.4 mg per day
adult pregnant 2.4 mg per day
adult lactating 2.4 mg per day

Sources of Vitamin B12

2009-10-14T13:29:00.002-07:00

Vitamin B12 is naturally found in foods of animal:

meat
liver
shellfish
milk
eggs

Mollusks
Liver
Fortified breakfast cereal
Trout
Salmon
Beef
Yogurt
Haddock
Clams
Tuna
Pork
Chicken

It also exists in brewer's yeast.

Too much Vitamin B12

2009-10-14T13:29:00.001-07:00

Vitamin B12 is water-soluble and not toxic in big doses.

What is Vitamin B12

2009-10-14T13:28:00.004-07:00

Vitamin B12 (B-12) term can be defined in two ways. Formally Vitamin B12 is collection of calamines - cobalt and corrin ring molecules.
In the narrow sense Vitamin B12 means Cyanocobalamin - one of calamines.

Vitamin B12 plays role in following processes:

brain functioning
nervous system functioning
formation of blood

It was isolated from liver by Karl A. Folkers in 1948. Vitamin B-12 was first synthesised by Robert Burns Woodward in 1973.

Folate deficiency (Vitamin B9 deficiency)

2009-10-14T13:28:00.003-07:00

General folate deficiency symptoms:

Diarrhea
loss of appetite
weight loss

Additional signs:

sore tongue
heart palpitations
weakness
headache
irritability

The deficiency may cause:

fatigue
acne
sore tongue

Folic acid dosage (RDA)

2009-10-14T13:28:00.001-07:00

Recommended Daily Allowance of folic acid is 400 mg per day (for adult male, female, pregnant and lactating women).

National Academy of Sciences: intake of folic acid should not exceed 1000 mg / day.

Sources of Vitamin B9 (folic acid)

2009-10-14T13:27:00.004-07:00

Vitamin B9 exists in foods in folate and folic acid forms.

Food rich in folate:

green leafy vegetable (like spinach)
oranges
lentils
pinto beans
broccoli
liver
brewer's yeast

Good sources of folic acid:

asparagus
beets
broccoli
avocados
beans
soybeans
lentils
oranges
peas
turkey
cabbage
savoy
spinach

Too much Folic Acid (Vitamin B9)

2009-10-14T13:27:00.003-07:00

Risk of toxicity is low because folic acid is water soluble.

Regular intake of large doses of Vitamin B9 can cause:

digestive upset
energy loss
insomnia

Also it can mask a Vitamin B12 deficiency.

What is Folic Acid (Vitamin B9)

2009-10-14T13:27:00.001-07:00

Vitamin B9 is water-soluble vitamin exists in tow forms: folic acid and folate.

Folate is necessary for:

cell division and replication
protein metabolism
DNA replication
red blood cells construction
anemia prevention

Folic acid was discovered by Lucy Wills in 1931. It was firstly extracted from spinach in 1941. It was synthesised in 1946.

Vitamin B6 deficiency

2009-10-14T13:26:00.004-07:00

Vitamin B6 deficiency is very uncommon but can be caused malnutrition or poor quality diet.

Clinical symptoms include:

dermatitis
atrophic glossitis
depression
confusion
angular cheilitis
convulsions
conjunctivitis
neuropathy

Vitamin B6 dosage (RDA)

2009-10-14T13:26:00.003-07:00

RDA (Recommended Daily Allowance) for vitamin B6:

1.3 mg per day for male
1.3 mg per day for female
1.8 mg per day for pregnant
2.0 mg per day for lactating

Sources of Vitamin B6

2009-10-14T13:26:00.001-07:00

Vitamin B6 exists in in a wide set of foods: beans, fortified cereals, meat, poultry, fish, fruits and vegetables.

Food rich in Vitamin B6:

Potato
Banana
Turkey
Chicken

Garbanzo beans
Oatmeal
Pork loin
Cereal
Spinach
Hazelnuts
Vegetable juice cocktail
Soybeans
Lima beans
Avocado
Salmon
Tuna
Peanut butter

Too much Vitamin B6

2009-10-14T13:25:00.006-07:00

Although vitamin B6 is a water-soluble vitamin very high doses (over 1000 mg per day) of pyridoxine can cause sensory neuropathy.

Sensory neuropathy symptoms are:

pain and numbness of the extremities
difficulty walking

Daily intake over 500 mg can cause sensory neuropathy.

What is Vitamin B6

2009-10-14T13:25:00.005-07:00

Vitamin B6 is water-soluble vitamin exists in several chemical forms: pyridoxine (PN), pyridoxal (PL), and pyridoxamine (PM).

Vitamin B6 plays role in:

nervous system function (serotonin, dopamine, GABA synthesis)
red blood cell function
niacin formation
hormone function
nucleic acid synthesis

Vitamin B6 was discovered in 1930s.

Vitamin B5 deficiency

2009-10-14T13:25:00.003-07:00

Deficiency of Vitamin B5 hasn't been studied adequately because deficiency is very rare.

Deficiency of Vitamin B5 (pantothenic acid) can cause following symptoms:

fatigue
headaches
allergies
cardiac instability
nausea
abdominal pain
sleep disturbance
neurological disorders

Vitamin B5 dosage

2009-10-14T13:25:00.001-07:00

The recommended dosage of pantothenic acid (Vitamin B5) is:

infants 0-6 months 1.7 mg per day
infants 7-12 months 2 mg per day
children 4-8 years 3 mg per day
children 9-13.5 years 4 mg per day
adolescents 14-18 years 5 mg per day
adults (male and female) 5 mg per day
pregnant women 6 mg per day
lactating women 7 mg per day

Sources of Vitamin B5 (Pantothenic acid)

2009-10-14T13:24:00.006-07:00

Pantothenic acid are found in most foods.

Following foods are most rich in Vitamin B5:

whole grain
eggs
brewer’s yeast
beef
kidney
nuts
liver
pork
fresh vegetables
saltwater fish
legumes
mushrooms
royal jelly
torula yeast
whole rye flour

Too much vitamin B5

2009-10-14T13:24:00.005-07:00

Vitamin B5 is not toxic in high dosage.

Intake exceeding 10g/day can cause:

diarrhea
water retention
digestive disturbances
increased teeth sensitivity

What is Vitamin B5 (Pantothenic acid)

2009-10-14T13:24:00.003-07:00

Vitamin B5 also known as pantothenic acid is water-soluble vitamin, essential nutrient.

Pantothenic acid is essential for:

secretion of hormones (cortisone, adrenal gland support)
metabolism of carbohydrates (like most B group vitamins)
metabolism and synthesis of fats, proteins
synthesis of CoA (coenzyme A)

Vitamin B5 was discovered by R.J. Williams about 1919. In 1933, it was isolated from yeast.

Niacin deficiency

2009-10-14T13:24:00.001-07:00

Pellagra is disease also known as niacin deficiency.

Most often causes of Pellagra are:

chronic alcoholism
malnutrition
multiple vitamin deficiencies

Niacin deficiency can cause following disease conditions:

dermatitis
diarrhoea
dementia

Most common symptoms of niacin deficiency are:

rash on skin (thick, scaly, darkly)
burning mouth, bright red tongue, mouth sores

Niacin dosage (RDA)

2009-10-14T13:23:00.006-07:00

The recommended dietary intake (RDA) of niacin is:

19 mg/day for adult males
13 mg/day for adult females
15 mg/day for pregnant
18 mg/day for lactating females

Niacin dose should be taken as 2-3 daily doses.

Source of Niacin (Vitamin B3)

2009-10-14T13:23:00.005-07:00

Following products are good sources of Niacin (Vitamin B3)

Animal products:

eggs
beef
milk
fish (salmon, tuna, swordfish)
chicken
liver
heart
kidney
pork
turkey

Vegetative sources:

peppermint
mullein
rose hips
oat straw
leaf vegetable
red clover
yellow dock
broccoli
tomatoes
carrots
slippery elm
nettle
raspberry leaf
dates
parsley
sweet potatoes
asparagus
avocados

Seeds:

nuts
salt-bush seeds
whole grain
legumes

Also Niacin contains in mushrooms and brewer's yeast.

Too much Niacin

2009-10-14T13:23:00.003-07:00

Intake of large niacin (Vitamin B3) doses can cause:

Liver damage (75 mg or more)
Peptic ulcers
Flushing
Gout
Tingling skin
Skin rashes
Low blood pressure
Diabetes-like symptoms
Glucose tolerance (very large doses above 3 g/day)

Too much Niacin

2009-10-14T13:23:00.001-07:00

Intake of large niacin (Vitamin B3) doses can cause:

Liver damage (75 mg or more)
Peptic ulcers
Flushing
Gout
Tingling skin
Skin rashes
Low blood pressure
Diabetes-like symptoms
Glucose tolerance (very large doses above 3 g/day)

What in Niacin (B3)

2009-10-14T13:22:00.004-07:00

Niacin also called Vitamin B3 or nicotinic acid is water-soluble vitamin.

Niacin is essential for energy metabolism of carbohydrates, fats, proteins, DNA repair, functioning of the nervous system, healthy skin, removing toxic chemicals, production of steroid hormones.

It was discovered in 1937 by Conrad Elvehjem.

Riboflavin Deficiency

2009-10-14T13:22:00.003-07:00

Riboflavin Deficiency is caused by

Dietary lack of Vitamin B2
Liver disease
Chronic alcoholics
Parenteral nutrition (TPN) with inadequate riboflavin
HIV
Chronic heart disease
Bowel disease

Signs and symptoms of Vitamin B2 deficiency:

Red and cracked lips (cheilosis)
Fluid in the mucous membranes
Angles of the mouth are cracking (angular stomatitis)
Scaly skin rashes
Inflammation of the tongue
Red, itchy eyes
Numbness of the hands

Riboflavin dosage

2009-10-14T13:22:00.001-07:00

The RDA (recommended daily allowance) for riboflavin is 1.7 mg/day(adult man) and 1.3 mg/day for woman.

Vitamin B2 Intake for pregnant women is 1.6 mg/day and 1.8 for lactating women.

Sources of riboflavin (vitamin b2)

2009-10-14T13:21:00.004-07:00

Foods high in riboflavin:

milk
yogurt
whole grains
meat
eggs
fish asparagus
bananas
legumes
okra
chard
cottage cheese
green leafy vegetables
nuts

Too much riboflavin

2009-10-14T13:21:00.003-07:00

Overdose of riboflavin is impossible because of riboflavin is water-soluble.

Possible results of overdose are burning and numbness sensations.

What is Riboflavin

2009-10-14T13:21:00.001-07:00

Riboflavin is also known as Vitamin B2. Riboflavin is water-soluble B-group vitamin. It is easily absorbed and cannot be stored in body.

Vitamin B2 plays role in maintaining health, cellular processes, energy metabolism. Riboflavin is necessary for metabolism of fats, carbohydrates and proteins. Also Vitamin B2 acts as antioxidant.

Riboflavin was first synthesized in 1935 by Kuhn and Karrer.

Sources of Thiamine

2009-10-14T13:20:00.004-07:00

Thiamin (Vitamin B1) can be found naturally in following foods:

Fortified breads
Cereals
Pasta
Whole grains
Lean meats
Fish
Dried beans
Peas
Soybeans
Spinach
Liver
Beef
Pork
Navy beans
Nuts
Pinto beans
Bananas
Goji berries
Unpolished rice
Legumes

Thiamine/Thiamin deficiency

2009-10-14T13:20:00.003-07:00

Thiamine (Vitamin B1) deficiency can be caused by:

Malnutrition
Alcoholism
Thiaminase-rich nutrition (raw fish, raw shellfish)
Diet high in anti-thiamine factors (betel, coffee, tea, nuts)
Diabetes

Thiamine deficiency leads:

beriberi
irritability
enlarged liver
edema
constipation
extreme fatigue
nervousness
severe weight loss
weak and sore muscles
general weakness
poor coordination
numbness of the hands and feet
tingling sensations

Thiamine dosage

2009-10-14T13:20:00.001-07:00

RDA (Recommended Dietary Allowance) for thiamine is:

1.4 mg/day for adult men
1.0 mg/day for adult women

Because of low vitamin B1 toxicity dosage under 50 mg is used in vitamin supplements.

What is Thiamine(Thiamin or Vitamin B1)

2009-10-14T13:19:00.002-07:00

Thiamine or thiamin (Vitamin B1) is water-soluble vitamin. Thiamine is one of B vitamins.

Thiamine (vitamin B1) is essential for carbohydrates metabolism. It plays role in growth, development. Also it's necessary for hearth, nervous, muscles and digestive systems.

Vitamin B1 was discovered by Umetaro Suzuki in Japan in 1910. It was first crystallized in 1926. Synthesis was reported in 1935.

Foods rich in Vitamin A

2009-10-14T13:19:00.001-07:00

Following foods are rich in vitamin a:

Carrots 34317.4 IU
Spinach 14742 IU
Turnip greens 7917.12 IU
Kale 9620 IU
Parsley 631.8 IU
Bell peppers 5244 IU
Mustard greens, 4243.4 IU
Romaine lettuce 2912 IU
Calf's liver 30485.26 IU
Swiss chard 5493.25 IU
Sweet potato 13107.7 IU
Cayenne pepper 1470.24 IU
Collard greens 5945.1 IU
Cantaloupe 5158.4 IU
Winter squash 7291.85 IU
Apricots 914.2 IU
Broccoli 2280.72 IU
Basil 281.24 IU
Tomato 1121.4 IU
Oregano 207.08 IU
Asparagus 970.2 IU
Chili pepper 531.6 IU
Green beans 832.5 IU
Brussel sprouts 1121.64 IU
Cucumbers, slices 223.6 IU
Summer squash 516.6 IU
Watermelon 556.32 IU
Grapefruit 318.57 IU
Celery 160.8 IU
Prunes 844.48 IU
Papaya 863.36 IU
Green peas 955.2 IU
Cabbage 198 IU
Plum 213.18 IU
Oranges 268.55 IU
Cow's milk 500.2 IU

How much Vitamin A?

2009-10-14T13:18:00.002-07:00

According to Recommended Dietary Allowance (RDA) (http://www.nal.usda.gov/fnic/etext/000105.html) recommended daily intake of Vitamin A is 5000 IU for man, 4000 IO for woman.
5000 IU is approximately 3 mg of beta carotene. 4000 IU is 2.4 mg beta carotene.

Daily upper limit of retinol is 3000 mg (3g or 10000 IU).

Upper limit doesn't refer to carotene forms (from dietary source). Carotene forms (foods of plant) are not toxic.

Daily intake above 20000-25000 IU is toxic for adults.

Top Vitamin A foods

2009-10-14T13:18:00.001-07:00

Top Vitamin A foods are:

liver
sweet potatoes
carrots
mangoes
spinach
cantaloupe
dried apricots
milk
egg yolks
mozzarella cheese

Vitamin A Deficiency

2009-10-14T13:17:00.002-07:00

Vitamin A deficiency is not common disease. But it's most common in underdeveloped countries.

Vitamin A deficiency can lead to blindness.

Symptoms:

Reduced night vision
Night blindness
Dry eyes
Eye inflammation

Causes:

Most common cause of deficiency of Vitamin A is insufficient intake of foods high in vitamin A or carotene.

Less common causes are:

malabsorption
massive urinary excretion
hepatic disease decreased storage and transport of vitamin A

Treatment:

Vitamin A deficiency can be cured with oral and injectable forms of Vitamin A.

What is Vitamin A

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Vitamin A (Retinol) - a fat-soluble vitamin. It exists in several forms: retinol, retinal and retinic acid.
Provitamins (prescures) of Vitamin A are carotenoids - animal form of Vitamin A. Carotenoids can be found in foods of plant.

Vitamin A is necessary for vision, growth, development, healthy skin, hair, immunity, reproduction and more.

Was discovered by Lafayette Mende, Thomas Osborne and Elmer McCollum in 1917.