Foods High in Vitamin A
The following is general information. Please work with your clinician to find the best balance for you.
The Importance of Vitamin A
Vitamin A is a fat-soluble vitamin that plays a crucial role in maintaining healthy vision, supporting immune function, promoting skin health, and contributing to overall growth and development. It is important for maintaining the health of various organs and tissues in the body.
Recommended Daily Intake
The recommended daily intake of Vitamin A varies based on age and sex:
- Adult Men: 900 mcg (3,000 IU)
- Adult Women: 700 mcg (2,333 IU)
Foods High in Vitamin A
| Food | Vitamin A Content (per serving) |
|---|---|
| Carrots | ~1,042 mcg (1 medium) |
| Sweet Potato | ~1,096 mcg (1 medium) |
| Spinach | ~472 mcg (1/2 cup cooked) |
| Kale | ~885 mcg (1/2 cup cooked) |
| Mango | ~60 mcg (1/2 medium) |
| Red Bell Pepper | ~740 mcg (1 medium) |
| Apricot | ~427 mcg (3 halves) |
| Broccoli | ~60 mcg (1/2 cup cooked) |
| Cantaloupe | ~2,706 mcg (1/4 medium) |
| Butternut Squash | ~2,214 mcg (1/2 cup cooked) |
| Beef Liver | ~6,582 mcg (3 oz cooked) |
| Salmon | ~109 mcg (3 oz cooked) |
| Eggs | ~75 mcg (1 large egg) |
| Pumpkin | ~1,447 mcg (1/2 cup canned) |
| Swiss Chard | ~961 mcg (1/2 cup cooked) |
Some Recipe Ideas
1. Carrot and Sweet Potato Soup:
- Roast carrots and sweet potatoes until tender.
- Blend with vegetable broth, onions, and a touch of ginger.
- Season with salt, pepper, and a sprinkle of nutmeg.
- Estimated Vitamin A Content: Carrots (17033 mcg RAE per 1 cup), Sweet Potatoes (21909 mcg RAE per 1 medium potato)
2. Spinach and Kale Salad with Mango:
- Create a salad with fresh spinach, kale, diced mango, and red bell pepper.
- Toss with a citrus vinaigrette made from orange juice, lemon juice, and olive oil.
- Estimated Vitamin A Content: Spinach (469 mcg RAE per 1 cup), Kale (886 mcg RAE per 1 cup), Mango (1262 mcg RAE per 1 cup)
3. Pumpkin and Chickpea Curry
- Prepare a curry sauce with canned pumpkin, chickpeas, onions, garlic, and curry spices.
- Serve over cooked brown rice or whole wheat couscous.
- Estimated Vitamin A Content: Pumpkin (9532 mcg RAE per 1 cup), Chickpeas (4 mcg RAE per 1 cup)
4. Cod with Roasted Carrots and Broccoli:
- Roast carrots and broccoli with olive oil and a sprinkle of herbs.
- Bake cod fillets with lemon slices until flaky.
- Estimated Vitamin A Content: Carrots (17033 mcg RAE per 1 cup), Broccoli (516 mcg RAE per 1 cup), Cod (47 mcg RAE per 3 ounces)
5. Mango and Spinach Smoothie:
- Blend fresh spinach, diced mango, Greek yogurt, and a splash of almond milk.
- Add a touch of honey or a few drops of vanilla extract.
- Estimated Vitamin A Content: Spinach (469 mcg RAE per 1 cup), Mango (792 mcg RAE per 1 cup), Greek Yogurt (85 mcg RAE per 6 ounces)
6. Egg and Spinach Breakfast Wrap:
- Scramble eggs and sauté spinach until wilted.
- Fill a whole wheat wrap with the scrambled eggs and spinach.
- Estimated Vitamin A Content: Eggs (76 mcg RAE per large egg), Spinach (469 mcg RAE per 1 cup)