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Vitamin A is associated cell reproduction, immunity stimulation, and the formation of some hormones. Vision, bone growth, tooth development, healthy skin and hair are associated with vitamin A as well.

Fruit sources:

  • Tomatoes
  • Cantaloupes
  • Watermelon
  • Peaches
  • Kiwi
  • Oranges
  • Blackberries

Vegetable sources:

  • Sweet potato
  • Kale
  • Carrots
  • Spinach
  • Avocado
  • Broccoli
  • Peas
  • Asparagus
  • Squash
  • Green pepper

Nut Sources:

  • Pistachios
  • Chestnuts
  • Pumpkin seeds
  • Pecans
  • Pine Nuts
  • Sun flower seeds

Adult dose for males- 10,000 IU/day

Adult dose for females- 8,000 IU/day (12,000 if lactating)

Children age (1-3) – 4,000 IU/day

Children age (4-6) – 5,000 IU/day

Children age (7-10) – 7,000 IU/day

IU (International Unit) = one milligram

 

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Reference link:

http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

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