Nutrition Guidelines

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Vitamin A

What It Does: Vitamin A is a fat-soluble vitamin that helps you see normally in the dark and promotes the growth and health of all body cells and tissues. It also protects against infection by keeping healthy the skin and tissues in the mouth, stomach, intestines, and respiratory and uro-genital tract.

What Happens When You Don't Get Enough: Night blindness and other eye problems; dry, scaly skin; problems with reproduction; poor growth.

What Happens When You Get Too Much: Can lead to birth defects, headaches, vomiting, double vision, hair loss, bone abnormalities, and liver damage.

Food Sources: Liver, fish oil, eggs, milk fortified with vitamin A; red, yellow, and orange fruits and vegetables, many dark-green, leafy vegetables.

Recommended Daily Intake in Micrograms:

  • Women: non-pregnant, 700 mcg; pregnant, 770 mcg; breastfeeding, 1,300 mcg
  • Men: 900 mcg
  • Children: ages 1-3, 300 mcg; ages 4-8, 400 mcg; ages 9-13, 600 mcg

Continued on page 3:  Vitamin D


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