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Vitamin A

First identified in the year 1913, vitamin A is also know as retinol and was given this name because of how critical this vitamin is to the function of the eye, especially the retina. Vitamin A also helps support a healthy immune system and can only be found in animal products and a few fruits and vegetables.

Vitamin A is an essential nutrient when it comes to proper vision and other bodily functions, and developing countries have a high occurrence of blindness, infection, and infant mortality due to a deficiency of the vital vitamin. You can tell if you have a vitamin A deficiency by how it affects your skin, hair, eyes, and immune system and this type of deficiency may cause you to lose your appetite, have bone abnormalities, and may stunt growth in children. A condition called hyperkeratosis is another sign that someone is not getting enough Vitamin A. Hyperkeratosis is when the skin produces too much keratin and it blocks hair follicles and results in skin that is covered with what looks like goose bumps.

So how much vitamin A should individuals get each day? Here's a simple chart that can help you monitor the vitamin A intake of you and your family:

o Children 3 years or younger, 600 micrograms per day
o Children 4-8 years, 900 micrograms
o Children 9-14 years, 1,700 micrograms
o Teenagers 14-18 years, 2,800 micrograms
o Adults 19 years and older, 3,000 micrograms
o Pregnant or lactating women 18 years or younger, 2,800 micrograms
o Pregnant or lactating women 19 years or older, 3,000 micrograms

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