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Vitamin A (Retinol), where it is found, food sources, recommended intake

Vitamin A (Retinol), why it is required

Vitamin A (Retinol): Maintains the integrity and function of the skin and other surface tissues such as the lining of the lungs, gut and bladder. Helps night vision and supports the immune system. (Gilbert, Community Eye Health, 2013)
Vitamin A (Retinol)
Vitamin A (Retinol): Recommended daily Intakes
For
Male
Female
Adults
900 mcg RAE
700 mcg RAE

Note

*mcg RAE = micrograms retinol
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Vitamin A (Retinol): Food sources, where can be found
Food
*mcgRAE
**DV
Beef liver, pan fried, 85 grams
6582
731
Sweet potato, baked, 1
1403
156
Spinach, frozen, boiled, 100 grams
573
64
Carrots, raw, 25 grams
459
51
Ice cream, vanilla, 150 grams
278
31
Cheese, ricotta, 230 grams
263
29
Herring, pickled, 85 grams
219
24
Peppers, sweet, red, raw, 100 grams
117
13
Mangos, 1
112
12
Egg, hard boiled, 1
75
8
Broccoli, boiled, 80 grams
60
7
Salmon, sockeye, cooked, 85 grams
59
7
Yogurt, plain, low fat, 245 grams
32
4
Tuna, canned in oil, 85 grams
20
2
Pistachio nuts, roasted, 30 grams
4
0

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