- Retinol activity equivalents (RAE) are the measurements used to calculate the recommended daily allowance of vitamin A. Adult men require 900 RAE; adult women require 700 RAE.
- Foods that are excellent sources of this nutrient include sweet potatoes, carrots, mangoes, turnip greens, raw spinach and boiled kale. Papaya, red bell peppers, apricots and cantaloupe are also good sources.
- To get the maximum benefit from vitamin A, eat raw vegetables and fruit when it is feasible. Otherwise, broil, bake, braise or steam for the most nutrients. Fried vegetables lose vitamin A in the frying oil.
- Vitamin A is critical to growth, bone and brain development, immune system function, and vision. This nutrient is also essential for healthy mucous membranes, skin and hair.
- According to the 2005 Report of the Dietary Guideline Advisory Committee submitted to the U.S. Departments of Health and Human Services and Agriculture, Americans are not including a sufficient amount of vitamin A in their diet. Dry eyes, skin and mucous membranes are symptoms of a diet that doesn't include enough retinol. A deficiency also causes night blindness and eventually, total blindness.
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