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Vitamin A (Retinol)

• Is helping your body's natural defence against illness and infection (the immune system)
• helping vision in dim light
• keeping skin and the lining of some parts of the body, such as the nose, healthy

Vitamin A (Retinol)

Good sources of vitamin A (eggs, cheese, fish, milk, yoghurt, liver, cod liver oil..)

You can also get vitamin A by including good sources of beta-carotene (spinach, carrots, sweet potatoes and red peppers, mango, apricots...)in your diet, as the body can convert this into retinol.
Many multivitamins contain vitamin A. Other supplements, such as fish liver oil, are also high in vitamin A.

If you eat liver every week, do not take supplements that contain vitamin A.

The Recommended Dietary Allowance (RDA):
- for adults 19 years and older is 900 mcg (900µg) RAE for men (equivalent to 3.000 IU) and 700 mcg (700µg) RAE for women (equivalent to 2.333 IU).

The Tolerable Upper Intake Level (UL) is the maximum daily intake unlikely to cause harmful effects on health. The UL for vitamin A from retinol is 3.000 micrograms (3.000µg) of preformed vitamin A.

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