Daily Amount Needed

10,000 IU/day (plant-derived) for adult males.
8,000 for adult females - 12,000 if lactating.
4,000 for children ages 1-3
5,000 for children ages 4-6
7,000 for children ages 7-10

Vitamin A Information

Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.

Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.

Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.

Fruit Sources:

Most fruits contain vitamin A, but the following fruits have a significant amount:
Cantaloupes
Grapefruit
Guava
Mango
Papaya
Passionfruit
Tomatoes
Watermelon

Vegetable Sources:

Amaranth Leaves
Bok Choy
Broccoli
Brussels Sprouts
Butternut Squash
Carrots
Chinese Broccoli
Chinese Cabbage
Kale
Leeks
Peas
Pumpkin
Rapini
Spinach
Squash - summer
Squash - winter
Sweet Potato
Swiss Chard

Nut/Grain Sources:

Chestnuts
Pecans
Pistachios

Meat/Protein Sources:

Cheddar Cheese
Cream Cheese
Cows Milk
Whipping Cream
Eggs
Tuna
Goat Milk
Goat Cheese
Sour Cream

Legume Sources:

Most legumes do not contain a significant amount of Vitamin A