Vitamin A, also known as retinol, is an important vitamin essential for our health. It is a fat-soluble vitamin that is important for our visual health and aids in cell turnover, growth, and immunity.
The recommended dietary intake (RDI) is different for every age group:
Infants
- 0-6 months: 250 μg/day
- 7-12 months: 430 μg/day
Children
- 1-3 years: 300 μg/day
- 4-8 years: 430 μg/day
- 9-13 years: 600 μg/day
Boys/Men
Girls/Women
During Pregnancy
- 14-18 years: 700 μg/day
- 19+ years: 800 μg/day
During Lactation
Functional High
Some natural sources include:
Fruits
- mango
- cantaloupe
- grapefruit
- watermelon
Vegetables
- sweet potatoes
- spinach
- kale
- collards
Meat
- beef liver
- lamb liver
- liver sausage
- cod liver
Dairy
- cheddar
- goat cheese
- most say they have added vitamin A