The Dietary Reference Intake (DRI), or daily
requirement, for Vitamin A (Retinol) is as follows:
400 ug /day for infants 0-6 months
500 ug/day for infants 7-12 months
300 ug/day for children 1-3 years
400 ug/day for children 4-8 years
600 ug/day for children 9-13 years
900 ug/day for males 14 and older
700 ug/day for females 14 and older
During pregnancy, the DRI is increased to 770
ug/day, and during lactation, 1300 ug/day.
Vitamin A can be destroyed during the preparation
of foods, so try to eat fruits and vegetables raw if possible, keep
fruits and vegetables in sealed containers and refigerated when
storing, and avoid frying vegetables and meats, as Vitamin A can
be destroyed during frying.
There are many foods that contain Vitamin A.
To ensure that you are getting sufficient quantities of Vitamin
A in your diet, be sure to include a vareity of the following foods
that are good dietary sources of Vitamin A.
Meat sources: Liver is an especially good source.
It can be beef, pork, chicken, or turkey liver. Braising the liver
retains the highest amounts of the vitamin.
Fruit sources: Orange and yellow fruits are
generally good sources. Particularly, mango, cantaloupe, honeydew,
apricots, and nectarines. Plums and watermelons are provide some
Vegetable sources: Orange and red vegetables
are generally excellent sources, including carrots, red peppers,
pumpkin, squash, sweet potatoes, and tomatoes. Additionally, dark
green or green leafy vegetables such as collard greens, kale, peas,
spinach, and broccoli are also very good dietary sources.
Fortified food: Most of the time, non-fat and
low-fat milk is fortified with Vitamin A. Additionally, many ready-to-eat
breakfast cereals are fortified as well.