Vitamin A is important to maintaining clear vision, promoting skin
health and producing red blood cells. Retinol is the animal form of
vitamin A that is stored in the liver after absorption and used by the
body when it is needed. By ingesting certain fruits, vegetables, grains
and supplements, you can ensure proper Vitamin A intake. According to
the USDA, the average person should consume at least 900 micrograms of
vitamin A per day, but no more than 3,000 micrograms
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Cantaloupes are an excellent source of Vitamin A, as are
mangos, melons, apricots, tangerines, plums and watermelons. To
maximize your vitamin intake, eat these fruits raw by preparing a fruit
salad. They're not required to be fresh, so you can always buy them
frozen or in a can.
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Like fruits, vegetables should also be eaten raw to maximize
Vitamin A and retinol intake. However, if you must cook them, steaming
is the preferred method, as frying takes out some of the nutrients.
Vegetables that are rich in Vitamin A include carrots, spinach, sweet
potatoes, tomatoes or any other leafy greens.
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Having a quick bowl of oatmeal in the morning is a great way
to get Vitamin A. Milk, cheese and butter are also good sources. Most
proteins don't have a lot of Vitamin A or retinol, but wild caught
salmon contains a minimal amount. This can be purchased fresh or canned
at your local supermarket.
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If you regularly incorporate the above foods into your daily
diet, you will not likely need to take a Vitamin A supplement. In
fact, it's important to note that too much Vitamin A can be toxic.
Warning signs of an overdose include nausea, headaches and muscle and
joint pain. If you do require a retinol supplement, most pharmacies and
health shops carry a variety of brands.
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