Four good sources of vitamin A include, but are not limited to sweet potatoes (the better source of vitamin A), carrots, mangos and bell peppers. Sheep’s fat is one source of vitamin A which should be limited because of its fatty contents. The U.S. Recommended Daily Allowance of vitamin A is 700 retinol activity equivalents (RAE) for men and 900 (RAE) for women. Alternate sources of vitamin A are low-fat and skim milk which are fortified with vitamin A and margarine is also fortified with vitamin A so that it has the same content as butter.
Vitamin A is great for your eyes. It helps your eyes adjust to the lighting when coming from outside into a building. Vitamin A also helps keep the eyes, skin and mucous membrane moist so that they can all work well. After having vitamin A in your diet, you will suffer less from eye strain when adjusting to light and your overall eyesight will be less likely to fade. The adolescent age group (14-18 years old) has an RDA of vitamin A of 700 RAE for males and 900 RAE fro females, the same levels as adults.
Too much vitamin A can lead do birth defects within a pregnant woman, food poisoning and, if enough is ingested, death. Not enough of vitamin A can lead to temporary or permanent blindness, affected growth and weakened immune system. Toxic levels for adults are 8,000 RAE each day for 8 months or 450,000 RAE all at once. For children, toxic levels are 5,400 to 15,000 RAE a day for several months or 22,500 to 105,100 RAE all at once.
Vitamin A can help improve your eyesight, but it can also lead to birth defects in women if that woman has taken too much. Vitamin A can be found in orange foods, such as sweet potatoes and carrots, in mangos and in bell peppers. It is important to exercise and eat right each day because bad health can lead to many illnesses and possibly even death. Eating right and exercising is the right thing to do.