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Question for experts about Vitamin A in greens



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DIETITIANBECKY
Posts: 26,379
4/9/13 8:30 P

The recommendation during pregnancy is 770 micrograms daily of vitamin A.

The Tolerable Upper Intake Level set for safety during pregnancy is 3,000 micrograms.

I see no concerns for your current intake. I assume you are also including your prenatal supplement in your tracking??

SP Dietitian Becky



BRITTTURTLE
Posts: 236
4/9/13 2:27 P

You are fine to have a large intake of plant-based Vitamin A! It's only in animal products that it can lead to complications.



HOUSEOFATLAS
Posts: 22
4/9/13 2:18 P

If you feel good while eating large amounts of leafy greens, I would stick with it. Tracking food and keeping notes can help you figure out what to avoid and what to keep doing. I personally try not to over think things such as vitamins and minerals. However, I do track them and if I find I am low in a vitamin and feel crappy, I might try to add more of that vitamin through a food I don't eat often and see if that helps.



AFCANTRELL
SparkPoints: (23,475)
Fitness Minutes: (7,857)
Posts: 797
4/9/13 2:11 P

Thank you for this post and the replies from Dietitian Becky. I did not realize Vitamin A RE was an option for tracking. It does not pre-list recommended amounts for RE or RAE but I saw 700-900 mcg online (ods.od.nih.gov/factsheets/VitaminA-QuickFa
cts/
). Is that a good range for pregnant women?

Can I disregard that my Vitamin A tracked with IUs has been over 200% daily if not coming from mostly retinol? Or should I also look into lowering that?

Thanks!!

Edited by: AFCANTRELL at: 4/9/2013 (14:16)


DIETITIANBECKY
Posts: 26,379
1/6/13 2:55 P

There are 2 ways to track your vitamin A here at Sparkpeole. You can use:
vitamin A, IU
or
vitamin A, retinal activty equivalent (RAE). The RAE form will give you more of the info you are wanting.

Because food labels list in IU that is how most members track.

Vitamin A is a tricky one to track for it does come in several forms. Yes it comes in the preformed version (meat, liver, etc). In fruits and veggies there is beta carotene, alpha carotene, beta cryptoxanthin...conversions must be made so it can be trackerd:
1 RAE = 1 microgram retinal or 12 micrograms beta carotene, or 12 micrograms alpha carotene, or 24 micrograms cryptoxanthin

Dietitian Becky



NJCRONK
SparkPoints: (6,067)
Fitness Minutes: (2,755)
Posts: 30
1/4/13 2:59 P

Since I posted that, I've been researching and reading. Seems there are different types of Vitamin A, and only the sources that come from animal products (preformed VitaminA) are a problem in large quantities. Plant sourced Vitamin A is quite different and is not associated with overdosing on it. I read this on a number of website. Whewh. I knew that didn't make sense.

Wonder why sparkpeople's nutrition tracker does not differentiate between the different types of Vitamin A and their sources?
http://www.antioxidantsdetective.com/sou
rces-of-vitamin-a.html



NJCRONK
SparkPoints: (6,067)
Fitness Minutes: (2,755)
Posts: 30
1/4/13 2:45 P

In my nutrition tracker, it always says I take in too much Vitamin A. I love leafy greens like spinach, so that is frustrating. Intuitively, it seems that eating Saag Paneer once a week or less and a daily salad shouldn't be too much. Does anyone else have this problem? Could it be that the USRDA is too low on this vitamin, or maybe the nutrition tracker is not calculating it properly? Seems intuitive that daily greens in moderation should be okay, but that is not working in reality.

Help!



 
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