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RETINOIDS AND CAROTENE (vitamin A)
(includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as “preformed” vitamin A. Beta carotene can easily be converted to vitamin A as needed.)
| Benefits | Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts |
| GOOD FOOD SOURCES | Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens |
| Recommended Daily Allowance | M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU’s). |
| UPPER LIMIT per day | 3,000 mcg (about 10,000 IU) |
| DID YOU KNOW? | Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as “preformed” vitamin A. Beta carotene can easily be converted to vitamin A as needed.) |