Vitamin A is essential for reproduction, growth, immunity, vision and development of the embryo and the fetus. This is found in animal foods, notably in dairy foods, seafood and liver. The carotene content form of vitamin A is found in plant foods, like carrots, pumpkin, squash and spinach etc. Carotene, like Beta carotene are converted in the body into Vitamin A when the body requires it. Vitamin A is sensitive to heat so it is recommended not to over cook the vitamin A foods otherwise content will be lost in those food items.

Following are the Dietary Reference Intakes for vitamin A according to the National Academy Of Sciences:

For infants:
From birth – 6 months, 400 micrograms/day ( μg/day ).

  • From 7month – 12 months, 500μg/day.

Adequate Intake (AI)level:
For children:

  • From 1 – 3 years of age, 300 μg/day.
  • From 4 – 8 years of age, 400 μg/day.

For males:

  • From 9–13 years of age, 600 μg/day.
    From 14–18 years of age, 900 μg/day.
    From 19 – above 70 years of age, 900 μg/day.

For females:

  • From 9–13 years of age, 600 μg/day.
  • From 14–18 years of age, 700 μg/day.
  • From 19 to >70 years of age, 700 μg/day.

For pregnant women:

  • For below 19 years of age, 750 μg/day.
  • From 19 to >50 years of age, 770 μg/day.

For lactating women:

  • For below 19 years of age, 1200 μg/day.
  • From 19 to above 50 years of age, 1300 μg/day.