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Summer Superfood Series - VITAMIN A for Vocal Health & SkinSummer is the best time of the year to load up on colorful vegetables and protein. Not only will a diet of veggies and protein keep your body lean, but this combination can also keep your vocals on point!

Why? Vitamin A.

Vitamin A helps keep your soft tissue, skin and mucous membranes healthy--which helps keep your throat hydrated, lubricated, and promotes overall throat health.



Sources of Vitamin A

Vitamin A is also vital healthy vision, immune system health, cell growth, and skin health.

There are two types of vitamin A: Retinoids (from animals) & Beta-Carotene (from plants).
While getting a recommended daily amount of Vitamin A is important to maintain a healthy diet, high doses of Vitamin A, especially when combined with other antioxidants, has been associated with an increased risk of mortality from all causes, according to an analysis of multiple studies. (WebMD)

How Much Vitamin A Is Enough?

The human body converts vitamin A into retinol (one of the animal forms of vitamin A), so according to the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Boar at the Institute of Medicine of the National Academies, the Recommended Dietary Allowance (RDA) of vitamin is converted into mcg of retinol activity equivalents (RAE).

From the Institute of Medicine:




































































Age Male Female Pregnancy Lactation
06 months* 400 mcg RAE 400 mcg RAE
712 months* 500 mcg RAE 500 mcg RAE
13 years 300 mcg RAE 300 mcg RAE
48 years 400 mcg RAE 400 mcg RAE
913 years 600 mcg RAE 600 mcg RAE
1418 years 900 mcg RAE 700 mcg RAE 750 mcg RAE 1,200 mcg RAE
1950 years 900 mcg RAE 700 mcg RAE 770 mcg RAE 1,300 mcg RAE
51+ years 900 mcg RAE 700 mcg RAE

* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.

Sources of Vitamin A

Yellow & Orange Fruits & Veg

Color is a great indicator for Vitamin A. Stick to oranges, yellows, and dark greens.

 

 

[caption id="attachment_81596" align="aligncenter" width="219"]Professional Voice Blog - Sources of Vitamin A One small orange contains about 4% of the RDA of Vitamin A (216 IU)[/caption]

[caption id="attachment_81595" align="aligncenter" width="470"]Professional Voice Blog - Sources of Vitamin A I medium bell pepper contains about 8% of your RDA of Vitamin A (440 IU).[/caption]

 

Dark Leafy Greens

Dark leafy greens are one of the best sources of Vitamin A. You can hit your RDA in a single well-stocked spinach or kale salad!

[caption id="attachment_81598" align="aligncenter" width="470"]Professional Voice Blg - Sources of Vitamin A 1 cup of raw chopped kale packs 133% of your RDA of Vitamin A (6,693 IU).[/caption]

[caption id="attachment_81597" align="aligncenter" width="470"]Professional Voice Blog - Sources of Vitamin A 1 cup of raw spinach contains 56% of your recommended daily amount (RDA) of Vitamin A! That is 2,813 IU.[/caption]

 

Eggs

[caption id="attachment_81599" align="aligncenter" width="470"]Professional Voice Blog - Sources of Vitamin A One boiled egg contains 260 IU, or 5% of the RDA of Vitamin A.[/caption]

Liver


[caption id="attachment_81600" align="aligncenter" width="470"]Professional Voice Blog - Sources of Vitamin A 100g of beef liver packs 53,400 IU of Vitamin A![/caption]

Carrots

[caption id="attachment_81602" align="aligncenter" width="275"]Professional Voice Blog - Sources of Vitamin A A single medium sized carrot (61g) has 10,191 IU or 203% of the RDA of Vitamin A![/caption]

 

For more Summer Superfoods and recipes, subscribe!


Contact a specialist if you have any ENT concerns at http://ColoradoVoiceClinic.com



Sources

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zincexternal link disclaimer. Washington, DC: National Academy Press; 2001.

http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#en5
Tue, Jun 2, 2015 @ 11:05 AM MDT Posted by
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