Vitamin A benefits vision, reproduction, and the immune system. It also helps a variety of organs, including the heart, lungs, and kidneys; is key for bone and tooth development; and keeps eyes and mucus membranes moist.
Where can I find it?
Vitamin A is found in both animal- and plant-based forms. Animal-based vitamin A can be found in beef liver, and some fish like salmon, cheese, and milk.
This is the form more readily absorbed by the body, but “that’s not to say the plant sources are bad,” said Karah Stanley, a dietitian with St. Elizabeth Healthcare.
Plant-based beta carotene can be converted into vitamin A by the body. Carrots, sweet potatoes, spinach, and fruits such as cantaloupe, apricots and mangos are among your best sources.
How much do I need?
Vitamin A is among the fat-soluble vitamins, meaning it can be stored in the body’s fat tissues, as opposed to water-soluble vitamins, which are passed through more easily. That means you should pay attention to your daily intake: about 900 micrograms (mcg) for adult males, 700 for adult females (pregnant females should target 750 mcg).
The last word
Reaching your recommended dietary allowance of vitamin A through food choices is relatively easy, Stanley said; one sweet potato will more than get you there. “It’s really rare to see a deficiency in the U.S.,” Stanley said. “It’s more important to not get too much.”
