Vitamin A
10,000 IU adult males. 8,000 for adult females
12,000 for females lactating
For Children
4,000 for age 1-3
5,000 for age 4-6
7,000 for age 7-10
| 1 cup milk: 300-500 IU
1 large carrot: 11,000 IU
1 cup cantaloupe: 8,000 IU
Tomatoes, Peaches, Kiwi, Oranges, Watermelon, Blackberries | Prevents night blindness, promotes bone growth, maintain healthy hair, skin and mucous membrane | The plant form, beta-carotene which is non-toxic, may reduce risk of some cancers and cataracts.
Overuse may produce headaches, blurred vision, diarrhea, irregular periods and joint pain. |
Vitamin D
400 IU
5 mg daily for adults and children. Between 50 - 70 year 10 mg and above 70year 15 mg. | 1 cup milk: 100 IU, Mushrooms
Sunlight triggers the body to make vitamin D. It promotes absorption of calcium and magnesium. | Enhances calcium absorption. Prevents rickets, a bone disease. May help prevent osteoporosis (weak bones). | Constipation, weight loss, irritability, nausea, calcium deposits in organs. |
Vitamin E
1-15 IU (200IU for aged person) | 1 Tbsp. corn oil: 16 IU (12 mg)
1 cup blueberries: 4 IU (3 mg)
2 sl whole wheat bread: 3 IU (2 mg) | Helps form and protect cells. Prevents an eye disorder in premature infants. Prevents night blindness. Helpful in Alzhelmer's Disease
May protect against some cancers, heart disease, lung damage and cataracts. | Not known |
Vitamins Soluble in Fat: Vitamin A, D, E
