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Vitamin A

By Hanan Saleh

Paediatric Dietician


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Written By Hanan Saleh

Vitamin A is a fat-soluble vitamin that is stored in your body. Vitamin A helps promote healthy eye function, maintains healthy skin and helps keep the immune system healthy. It is also important for growth and development of cells which is essential in early life. If you don’t get enough vitamin A, you are more likely to get infectious diseases, have growth issues and vision problems.

 

 

How Much Do They Need?

Age RDI ug/day
Infants 0 to 6 months 250
7-12 months 430
1 to 3 years old 300
4 to 8 years old 400
Source: Nutrient Reference Values for Australia and New Zealand[iii]

 

Highest sources of Vitamin A per serve

The best food sources of Vitamin A include legumes such as beans and peas, green leafy vegetables, whole grains, nuts, seeds and seafood.

FOOD SERVE SIZE VITAMIN A PER SERVE (ug)
Veal liver, cooked 75g 15000
Beef liver, cooked 75g 7000
Cod liver oil 5ml 1382
Carrot Juice ½ cup 966
Sweet potato, with skin ½ portion 545
Carrots, cooked ½ cup 700
Pumpkin, butternut, cooked ½ cup 600
Carrot, raw 1 medium 509
Kale or Spinach, cooked ½ cup 500
Vegetable & fruit juice 125mL 267
Bok Choy ½ cup 190
Capsicum ½ cup 106
Dried apricots ¼ cup 191
Rockmelon ½ cup 143
Cheese, cheddar 50g 220
Ricotta ½ cup 150
Processed sliced cheese 2 slices 125
Milk 1 cup 120
Mackerel 75g 189
Egg 1 egg 125

Source:

2015 Food Standards Australia New Zealand food nutrient data base last accessed 18/7/15[iv] http://www.foodstandards.gov.au
By Hanan Saleh 1 August 2015 references

Disclaimer: Always consult with your doctor for underlying illness. Before beginning dietary investigation, consult a dietician with an interest in food intolerance. Parents should exercise caution with vitamins and supplements and monitor their children’s intake of these and other foods to ensure that kids do not get too much of these nutrients. This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner. The development of this document is not influenced by commercial organisations.

  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

  • next review

    19.08.2016

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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Vitamin A

nutrition

Vitamin A helps promote healthy eye function, maintains healthy skin and helps keep the immune system healthy. It is also important for growth and development of cells which is essential in early life. If you don’t get enough vitamin A, you are more likely to get infectious diseases, have growth issues and vision problems.

By Evelyn Lewin 01.08.2015
references
  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

    1203450
  • next review

    19.08.2016

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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vitamin-a   rich Recipes

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top 10 nutrients

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nutrition protocols for kids

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MEET THE EXPERTS

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