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Beta - Carotene

Major dietary sources of beta carotene include dark green leafy vegetables, deep orange or yellow fruits and vegetables, and fortified cereals. Has characteristics that appear to affect cellular growth and maturation. Beta Carotene is not toxic to the liver in high doses in contrast to Vitamin A. Large doses of will increase the body's demands for Vitamin E. Beta carotene is stored in the liver. May also be helpful in the prevention of colon cancer and melanoma. Necessary for growth & repair of body tissues. Unlike Vitamin A from fish liver oil, Beta Carotene is non-toxic.

Beneficial Properties:

Helps maintain smooth, soft disease-free skin

Helps protect the mucous membranes of the mouth, nose , throat & lungs

Reduces susceptibility to infections

Protects against air pollutants

Counteracts night-blindness & weak eyesight

Aids in bone and teeth formation

Deficiency Indicators:

Night blindness

Abnormal dryness and thickening of the cornea

Hyperkeratosis (plugging of hair follicles with keratin, forming white clumps)

Depression of immune reactions

Excessive Intake and Toxicity Symptoms:

Yellow/orange skin color, especially on palms of the hands and soles of the feet

RDA

Adults 800-1000 RE's

Sources of Beta Carotene


FAT SOLUABLE VITAMINS

Vitamin A

Beta - Carotene

Vitamin D

Vitamin E

Vitamin K


SOURCES OF VITAMIN A

Foods with higher contents listed first

Food	Amount	Retinol Equivalents
Liver, beef	3 ounces	9124
Cod liver oil	1 tablespoon	4080
Egg yolk	one large	97
Cheese, cheddar	1 ounce	86
Milk, fortified, whole	1 cup	76
Cream, heavy whipping	1 tablespoon	63


SOURCES OF VITAMIN D

Foods with higher contents listed first

Food	Amount	Micrograms (mcg)
Herring	3 ounces	35
Cod liver oil	1 tablespoon	34
Mackerel, fillet	3 ounces	8
Salmon, fillet	3 ounces	8
Tuna, Bluefin	3 ounces	4
Milk, fortified, whole	1 cup	2


Sources of Beta Carotene

Food	Amount	Retinol Equivalents
Sweet potato	1 medium	2487
Carrot, whole	1 medium	2025
Pumpkin, fresh, boiled	1/2 cup	1325
Cantaloupe, cubed	1 cup	515
Broccoli pieces	1 cup	136
Apricots, whole pitted	1 each	92


Vitamin A

Major dietary sources of vitamin A include liver, egg yolk, fortified milk, cream and cheese. Vitamin A is composed of compounds called retinoids and carotenoids. Retinoids and carotenoids, such as beta-carotene, are precursors of Vitamin A. Vitamin A is measured in Retinol Equivalents (RE's). Retinol Equivalents measure the vitamin A activity of a food.

Beneficial Properties:

Helps in the formation and maintenance of healthy skin and hair

Promotes proper bone growth and tooth development

Needed to maintain good vision

Fortifies the immune system

Maintains protective lining of lungs, intestine, urinary tract and other organs

Deficiency Indicators:

Night blindness

Increased susceptibility to infections

Rough, dry, scaly skin

Loss of smell & appetite

Frequent fatigue

Lack of tearing

Defective teeth & gums

Retarded growth

Excessive Intake and Toxicity Symptoms:

Liver Damage

Nausea and vomiting

Alopecia (hair can be easily plucked)

Headache

Joint pain

Dry skin and hair, cracked lips

Loss of appetite

Birth defects

RDA

Adults 800-1000 RE's

SOURCES OF VITAMIN A


Vitamin D

Major dietary sources include fortified milk, liver, fatty saltwater fish, butter and eggs. The body can synthesize Vitamin D when skin is exposed to sunlight or ultraviolet light. Essential for normal growth and development. Required for the formation of healthy bones and teeth.

Beneficial Properties:

Helps with calcium absorption from food

Helps maintain proper blood levels of calcium and phosphorus.

Maintains a stable nervous system and normal heart action

Deficiency Indicators:

Tooth decay

Softening of bones, improper healing of fractures

Lack of vigor

Muscular weakness

Inadequate absorption of calcium

Retention of phosphorous in the kidneys

Rickets (softening of bones) in infants and children

Excessive Intake and Toxicity Symptoms:

Calcification (hardening) of soft tissues

Increased excretion of calcium in urine

Increased calcium in blood

Loss of appetite

Headaches, weakness and fatigue

RDA

Adults 5-10 micrograms

SOURCES OF VITAMIN D