Wellbeing Tips - Vitamin A

Vitamin A is a fat-soluble vitamin responsible for many functions in the body. Despite its abundance in many food sources, vitamin A deficiency remains a significant public health problem here in the country, especially among infants and school children. It is therefore important to have enough of this vitamin to keep your body healthy.

In order to avoid deficiencies, it is important to complete your daily requirements for vitamin A. the daily needs for vitamin A are:

Infants & children

400 mcg RE

Adults

500 to 550 mcg RE

Pregnant & Lactating

800 to 900 mcg RE

Vitamin A Food Equivalents:

Vit. A content

%RENI*

2 Tbsp Cheezee Spread

165 mcg RE

30%

1 Tbsp Dari Crème

400 mcg RE

73%

1 Tbsp Dari Crème Lite

175 mcg RE

32%

1 Tbsp Gold Butter

100 mcg RE

18%

1 pc sweet potato, baked

1403 mcg RE

255%

½ cup carrots, raw

459 mcg RE

83%

½ cup red bell peppers, raw

117 mcg RE

21%

½ cup kangkong, ckd

130 mcg RE

24%

Reference: USDA National Nutrient Database (2011)

*Based on Recommended Energy and Nutrient Intake of 19 to 29 y/o Males

Vitamin A Food Equivalents:

Vit. A content

%RENI*

1 Tbsp STAR Margarine

140 mcg RE

35%**

1 glass Magnolia Choclait, 250 ml

445 mcg RE

100%**

2 Tbsp Magnolia AP Flour

125 mcg RE

23%*

50 g Pancake & Waffle Mix

100 mcg RE

18%*

1 pc Magnolia Brown Egg

102 mcg  RE

19%*

½ cup malunggay, ckd

147 mcg RE

27%*

½ cup mustasa, ckd

433 mcg RE

79%*

1 whole pc mango

112 mcg RE

20%*

1 cup papaya, chopped

68 mcg RE

12%*

Reference: USDA National Nutrient Database (2011)

*Based on Recommended Energy and Nutrient Intake of 19 to 29 y/o Males

**Based on Recommended Energy and Nutrient Intake of 4 to 6 y/0 Children

Vitamin A: Good for the eyes!

Vitamin A is essential in many body processes but its most known role is in promoting good vision. Vitamin A is used in starting a series of chemical reactions, which results in a visual image in the brain. It also helps us see in the dark. Get enough of your vitamin A from food sources to keep your eyes healthy.

Vitamin A: Good for immunity too!

Vitamin A, also known as the “anti-infective vitamin,” plays an important role in the body’s immunity. It maintains the integrity of the skin and mucosal cells, which act as a barrier, thus forming the body’s 1st line of defense. It also plays a central role in the formation of white blood cells. Keep your body protected by having enough vitamin A. Drink a glass of Magnolia Chocolait plus 2 servings of green and yellow vegetables daily.

Vitamin A is a fat-soluble vitamin which means it needs fat for it to be properly used in the body. Therefore, pair vitamin A rich foods with fat (e.g. veggies with mayo dip), or consume fat-based foods with vitamin A such as Magnolia Dairy Spreads and Oils. Since fat is high in energy, exercise regularly to burn the extra calories.