vitamin A

[daveaple]

I noticed that vitamin A supplements are good for keeping your face clear of "pimples" and making your skin look healthy.

For some reason, it only seems to work for me when I take the vitamin A separately and not as part of a multivite.

[jonsi]

WHAT ARE GOOD SOURCES OF VITAMIN A?

FOOD SELECTED PERCENTAGE OF SERVING SIZE U.S. RDA (1)

BREADS, CEREALS, AND OTHER GRAIN PRODUCTS(2)

Oatmeal, instant, fortified prepared 2/3 cup +++
Ready-to-eat cereals, fortified 1 ounce ++

FRUITS

Apricot nectar 1/2 cup +
Apricots:
Canned, juice-pack About 3 halves +
Dried, cooked, unsweetened 1/2 cup ++
Dried, uncooked About 9 halves +
Cantaloup, raw About 1/2 cup diced ++
Mandarin orange sections, canned or frozen, juice-pack 1/2 cup +
Mango, raw 1/2 medium +++
Melon balls (cantaloup and honeydew), frozen, unsweetened 1/2 cup +
Nectarine, raw 1 medium +
Plums, canned, juice-pack 1/2 cup +
Watermelon, raw About 1 3/4 cups diced +

VEGETABLES

Broccoli, cooked 1/2 cup +
Carrots:
Cooked 1/2 cup +++
Raw 4 3-inch strips +++
Chard, cooked 1/2 cup +
Collards, cooked 1/2 cup +
Endive, chicory, romaine, or escarole, raw 1 cup +
Escarole, cooked 1/2 cup +
Kale, cooked 1/2 cup +++
Mustard greens, cooked 1/2 cup +
Peas and carrots, cooked 1/2 cup +++
Pepper, sweet, red:
Cooked 1/2 cup ++
Raw 1 small +++
Plantain, green or ripe, boiled 1 medium +
Pumpkin, cooked 1/2 cup +
Spinach:
Cooked 1/2 cup +++
Raw 1 cup +
Squash, winter, cooked, mashed 1/2 cup +++
Sweetpotato:
Baked or boiled 1 medium +++
Canned 1/2 cup +++
Tomatoes:
Cooked 1/2 cup +
Raw 1 medium +
Tomato juice, canned 3/4 cup +
Tomato-vegetable juice cocktail 3/4 cup +
Turnip greens or turnip greens with turnips, cooked 1/2 cup +++

MEAT, POULTRY, FISH, AND ALTERNATES

Meat and Poultry
Liver, braised:
Beef, calf, or pork 3 ounces +++
Chicken or turkey 1/2 cup diced +++

Fish and Seafood
Mackerel, canned, drained 3 ounces +

MILK, CHEESE, AND YOGURT

Milk, lowfat or skim 1 cup +

(1) A selected serving size contains -
+ 10-24 percent of the U.S. RDA for adults and children over 4 years of age

++ 25-39 percent of the U.S. RDA for adults and children over 4 years of age

+++ 40 percent or more of the U.S. RDA for adults and children over 4 years of age
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Daveapple, try to eat the foods listed above. Multi vitamins are NOT part of my daily routine!

Itwl,
~jonsi