{"id":138,"date":"2019-08-12T19:07:38","date_gmt":"2019-08-12T23:07:38","guid":{"rendered":"http:\/\/www.nutriiq.ca\/wordpress\/?p=138"},"modified":"2023-05-09T12:26:22","modified_gmt":"2023-05-09T16:26:22","slug":"vitamin-a-dietary-sources","status":"publish","type":"post","link":"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-a-dietary-sources\/","title":{"rendered":"Vitamin A: Reference and Dietary Sources"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">On this page<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e361a8152f6\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e361a8152f6\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-a-dietary-sources\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-a-dietary-sources\/#Recommended_Dietary_Allowances_RDAs_for_Vitamin_A\" >Recommended Dietary Allowances (RDAs) for Vitamin A<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-a-dietary-sources\/#Dietary_Sources_of_Vitamin_A\" >Dietary Sources of Vitamin A<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-a-dietary-sources\/#Selected_Food_Sources_of_Vitamin_A\" >Selected Food Sources of Vitamin A<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-a-dietary-sources\/#References\" >References<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>We identified Vitamin A dietary sources (highest in liver and fish oils), provided reference values, and described testing methods, benefits, and toxicity.\u00a0Nutri-IQ recommends to Wellness Practitioners to check nutritional status with our <a href=\"https:\/\/www.nutriiq.ca\/nutriIQ.php\" target=\"_blank\" rel=\"noreferrer noopener\">Nutritional Balance Assessment Tool<\/a> in order to holistically recognize and close nutritional gaps.<\/p><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">Abstract<\/h3>\n\n\n\n<p>In this article, we describe:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>the major purposes of this specific nutrient in the human body,&nbsp;<\/li><li>its experimentally confirmed health uses,&nbsp;<\/li><li>conventional ways to estimate nutrient status,<\/li><li>nutrient\u2019s toxicities and deficiencies,<\/li><li>experimentally confirmed and approved levels of the nutrient intake for different demographics,<\/li><li>dietary sources of the nutrient.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span>Introduction<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Two forms of vitamin A are available in the human diet: preformed vitamin A (retinol) and provitamin A carotenoids. Preformed vitamin A is found in foods from animal sources, including dairy products, fish, and meat (especially liver). By far the most important provitamin A carotenoid is beta-carotene; other provitamin A carotenoids are alpha-carotene and beta-cryptoxanthin. The body converts these plant pigments into vitamin A. Both provitamin A and preformed vitamin A must be metabolized intracellularly to retinal and retinoic acid, the active forms of vitamin A, to support the vitamin\u2019s important biological functions. Other carotenoids found in food, such as lycopene, lutein, and zeaxanthin, are not converted into vitamin A.<\/p>\n\n\n\n<p>Retinol and carotenoid levels inadequacy are typically measured in plasma. However, they do not decline until vitamin A levels in the liver are almost depleted. Liver vitamin A reserves can be measured indirectly through the relative dose-response test, in which plasma retinol levels are measured before and after the administration of a small amount of vitamin A. A plasma retinol level increase of at least 20% indicates an inadequate vitamin A level. For clinical practice purposes, plasma retinol levels alone are sufficient for documenting significant deficiency.<\/p>\n\n\n\n<p>Premature infants, pregnant and lactation women, patients with cystic fibrosis, cancer, age-related macular degeneration (AMD) are at risk for vitamin A inadequacy (deficiency or adverse effects).  Excess preformed vitamin A can have significant toxicity (known as hypervitaminosis A) leading to increased intracranial pressure (pseudotumor cerebri), dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death.<\/p>\n\n\n\n<p>A very neat tool <a href=\"https:\/\/www.nutriiq.ca\/heart.php\" target=\"_blank\" rel=\"noreferrer noopener\">Heart Disease Risk Analysis<\/a> estimates risk of cardiovascular disease by assessment of levels of Vitamins <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-a-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">A<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-vitamin-d\/\" target=\"_blank\" rel=\"noreferrer noopener\">D<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-vitamin-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">E<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-c-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">C,<\/a> <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-b-vitamins\/\" target=\"_blank\" rel=\"noreferrer noopener\">B1<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-b12-cobalamin-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">B12<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/folate-vitamin-b9-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">Folate<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-magnesium\/\" target=\"_blank\" rel=\"noreferrer noopener\">Magnesium<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-potassium\/\" target=\"_blank\" rel=\"noreferrer noopener\">Potassium<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-zinc\/\" target=\"_blank\" rel=\"noreferrer noopener\">Zinc<\/a>, and <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-selenium\/\" target=\"_blank\" rel=\"noreferrer noopener\">Selenium<\/a>. One may want to take supplements or change the diet to bring the body back to homeostasis, if it is not too late.<\/p>\n\n\n\n<p>Assessment of nutritional balance brings<strong> cost-effective immediate answers<\/strong> when your client:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Feels stressed, tired, depressed<\/li><li>Takes prescription meds but cannot alleviate symptoms<\/li><li>Wants to achieve optimal wellness, prevent chronic disease, and manage aging process<\/li><\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/www.nutriiq.ca\">Nutri-IQ<\/a>\u2122 <\/strong>is a unique tool that helps Wellness Professionals to easy and conveniently  identify clients\u2019 <strong>nutritional gaps <\/strong>as possible causes for clients\u2019 complaints.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recommended_Dietary_Allowances_RDAs_for_Vitamin_A\"><\/span>Recommended Dietary Allowances (RDAs) for Vitamin A<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>RDAs (Recommended Dietary Allowance) for vitamin A are given as mcg of retinol activity equivalents (RAE) to account for the different bioactivities of retinol and provitamin A carotenoids. Because the body converts all dietary sources of vitamin A into retinol, 1 mcg of physiologically available retinol is equivalent to the following amounts from dietary sources: 1 mcg of retinol, 12 mcg of beta-carotene, and 24 mcg of alpha-carotene or beta-cryptoxanthin. From dietary supplements, the body converts 2 mcg of beta-carotene to 1 mcg of retinol.<\/p>\n\n\n\n<p>Currently, vitamin A is listed on food and supplement labels in international units (IUs) even though nutrition scientists rarely use this measure. Conversion rates between mcg RAE and IU are as follows:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>1 IU retinol = 0.3 mcg RAE<\/li><li>1 IU beta-carotene from dietary supplements = 0.15 mcg RAE<\/li><li>1 IU beta-carotene from food = 0.05 mcg RAE<\/li><li>1 IU alpha-carotene or beta-cryptoxanthin = 0.025 mcg RAE<\/li><\/ul>\n\n\n\n<p>However, under FDA\u2019s new labeling regulations for foods and dietary supplements that take effect by January 1, 2020, vitamin A will be listed only in mcg RAE and not IUs. An RAE cannot be directly converted into an IU without knowing the source(s) of vitamin A. For example, the RDA of 900 mcg RAE for adolescent and adult men is equivalent to 3,000 IU if the food or supplement source is preformed vitamin A (retinol). However, this RDA is also equivalent to 6,000 IU of beta-carotene from supplements, 18,000 IU of beta-carotene from food, or 36,000 IU of alpha-carotene or beta-cryptoxanthin from food. So, a mixed diet containing 900 mcg RAE provides between 3,000 and 36,000 IU of vitamin A, depending on the foods consumed.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><td><strong>Age<\/strong><\/td><td><strong>Male<\/strong><\/td><td><strong>Female<\/strong><\/td><td><strong>Pregnancy<\/strong><\/td><td><strong>Lactation<\/strong><\/td><\/tr><\/thead><tbody><tr><td>0\u20136 months*<\/td><td>400 mcg RAE<\/td><td>400 mcg RAE<\/td><td><\/td><td><\/td><\/tr><tr><td>7\u201312 months*<\/td><td>500 mcg RAE<\/td><td>500 mcg RAE<\/td><td><\/td><td><\/td><\/tr><tr><td>1\u20133 years<\/td><td>300 mcg RAE<\/td><td>300 mcg RAE<\/td><td><\/td><td><\/td><\/tr><tr><td>4\u20138 years<\/td><td>400 mcg RAE<\/td><td>400 mcg RAE<\/td><td><\/td><td><\/td><\/tr><tr><td>9\u201313 years<\/td><td>600 mcg RAE<\/td><td>600 mcg RAE<\/td><td><\/td><td><\/td><\/tr><tr><td>14\u201318 years<\/td><td>900 mcg RAE<\/td><td>700 mcg RAE<\/td><td>750 mcg RAE<\/td><td>1,200 mcg RAE<\/td><\/tr><tr><td>19\u201350 years<\/td><td>900 mcg RAE<\/td><td>700 mcg RAE<\/td><td>770 mcg RAE<\/td><td>1,300 mcg RAE<\/td><\/tr><tr><td>51+ years<\/td><td>900 mcg RAE<\/td><td>700 mcg RAE<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-small-font-size\">* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dietary_Sources_of_Vitamin_A\"><\/span>Dietary Sources of Vitamin A<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Concentrations of preformed vitamin A are highest in liver and fish oils. Other sources of preformed vitamin A are milk and eggs, which also include some provitamin A. Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and vegetable oils. The top food sources of vitamin A in Western diet include dairy products, liver, fish, and fortified cereals; the top sources of provitamin A include carrots, broccoli, cantaloupe, and squash.<\/p>\n\n\n\n<p>The table below suggests many dietary sources of vitamin A. The foods from animal sources contain primarily preformed vitamin A, the plant-based foods have provitamin A, and the foods with a mixture of ingredients from animals and plants contain both preformed vitamin A and provitamin A.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Selected_Food_Sources_of_Vitamin_A\"><\/span>Selected Food Sources of Vitamin A<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><td><strong>Food<\/strong><\/td><td><strong>mcg RAE per<br \/>serving<\/strong><\/td><td><strong>Percent<br \/>DV*<\/strong><\/td><\/tr><\/thead><tbody><tr><td>Beef liver, pan fried, 3 ounces<\/td><td>6,582<\/td><td>731<\/td><\/tr><tr><td>Sweet potato, baked in skin, 1 whole<\/td><td>1,403<\/td><td>156<\/td><\/tr><tr><td>Spinach, frozen, boiled, \u00bd cup<\/td><td>573<\/td><td>64<\/td><\/tr><tr><td>Pumpkin pie, commercially prepared, 1 piece<\/td><td>488<\/td><td>54<\/td><\/tr><tr><td>Carrots, raw, \u00bd cup<\/td><td>459<\/td><td>51<\/td><\/tr><tr><td>Ice cream, French vanilla, soft serve, 1 cup<\/td><td>278<\/td><td>31<\/td><\/tr><tr><td>Cheese, ricotta, part skim, 1 cup<\/td><td>263<\/td><td>29<\/td><\/tr><tr><td>Herring, Atlantic, pickled, 3 ounces<\/td><td>219<\/td><td>24<\/td><\/tr><tr><td>Milk, fat-free or skim, with added vitamin A , 1 cup<\/td><td>149<\/td><td>17<\/td><\/tr><tr><td>Cantaloupe, raw, \u00bd cup<\/td><td>135<\/td><td>15<\/td><\/tr><tr><td>Peppers, sweet, red, raw, \u00bd cup<\/td><td>117<\/td><td>13<\/td><\/tr><tr><td>Mangos, raw, 1 whole<\/td><td>112<\/td><td>12<\/td><\/tr><tr><td>Breakfast cereals, fortified with 10% of the DV , 1 serving<\/td><td>90<\/td><td>10<\/td><\/tr><tr><td>Egg, hard boiled, 1 large<\/td><td>75<\/td><td>8<\/td><\/tr><tr><td>Black-eyed peas (cowpeas), boiled, 1 cup<\/td><td>66<\/td><td>7<\/td><\/tr><tr><td>Apricots, dried, sulfured, 10 halves<\/td><td>63<\/td><td>7<\/td><\/tr><tr><td>Broccoli, boiled, \u00bd cup<\/td><td>60<\/td><td>7<\/td><\/tr><tr><td>Salmon, sockeye, cooked, 3 ounces<\/td><td>59<\/td><td>7<\/td><\/tr><tr><td>Tomato juice, canned, \u00be cup<\/td><td>42<\/td><td>5<\/td><\/tr><tr><td>Yogurt, plain, low fat, 1 cup<\/td><td>32<\/td><td>4<\/td><\/tr><tr><td>Tuna, light, canned in oil, drained solids, 3 ounces<\/td><td>20<\/td><td>2<\/td><\/tr><tr><td>Baked beans, canned, plain or vegetarian, 1 cup<\/td><td>13<\/td><td>1<\/td><\/tr><tr><td>Summer squash, all varieties, boiled, <br \/>\u00bd cup<\/td><td>10<\/td><td>1<\/td><\/tr><tr><td>Chicken, breast meat and skin, roasted, \u00bd breast<\/td><td>5<\/td><td>4<\/td><\/tr><tr><td>Pistachio nuts, dry roasted, 1 ounce<\/td><td>4<\/td><td>0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-small-font-size\">*DV = Daily Value. The DV for vitamin A is 900 mcg RAE for adults and children age 4 years and older, where 1 mcg RAE = 1 mcg retinol, 2 mcg beta-carotene from supplements, 12 mcg beta-carotene from foods, 24 mcg alpha-carotene, or 24 mcg beta-cryptoxanthin.&nbsp; Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.<\/p>\n\n\n\n<p class=\"has-small-font-size\">Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span>References<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Elson Haas. \u201cStaying Healthy with Nutrition\u201d<\/li><li>U.S. Department of Health &amp; Human Services:&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-HealthProfessional\/#h3\">https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-<\/a><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-HealthProfessional\/#h3\" target=\"_blank\" rel=\"noreferrer noopener\">HealthProfessional<\/a><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-HealthProfessional\/#h3\">\/#h3<\/a><\/li><\/ol>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Identified Vitamin A dietary sources (highest in liver and fish oils),  provided reference values,  and described testing methods, benefits, and toxicity. <\/p>\n","protected":false},"author":1,"featured_media":204,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[29],"tags":[55,33,11,53,54],"class_list":["post-138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamins","tag-carotenoid-toxicity","tag-dietary-sources","tag-dietary-sources-of-vitamin-a","tag-vitamin-a-deficiency","tag-vitamin-a-toxicity"],"aioseo_notices":[],"modified_by":"admin","_links":{"self":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts\/138","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/comments?post=138"}],"version-history":[{"count":0,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts\/138\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/media\/204"}],"wp:attachment":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/media?parent=138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/categories?post=138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/tags?post=138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}