Vitamin A is a fat-soluble vitamin that is naturally present in many foods. It’s important for ensuring normal function of the immune system, maintaining healthy vision, and aiding the proper growth and development of babies in the womb. It also helps the heart, lungs, kidneys, and other organs work properly.
There are two different types of Vitamin A. The first type is called preformed and is found in meat, poultry, fish, and dairy products. The second type, known as provitamin A, is found in fruits, vegetables, and other plant-based products. The most common type of provitamin A in foods and dietary supplements is beta-carotene.
Food Sources of Vitamin A
Vitamin A is found naturally in many foods and is added to some foods, such as milk and cereal. You can get the recommended daily amount by eating a variety of foods, including the following:
- Beef liver and other organ meats (but these foods are also high in cholesterol, so limit the amount you eat)
- Some types of fish, such as salmon
- Green leafy vegetables and other green, orange, and yellow vegetables, such as broccoli, carrots, and squash.
- Fruits, including cantaloupe, apricots, mangos, and papayas.
- Dairy products such as cheese and milk, which are among the major sources of vitamin A for Americans
- Fortified breakfast cereals
The amount of vitamin A you need depends on your age and sex. Adult men should strive to get 900mcg per day and adult women should strive to get 700mcg per day. Pregnant and breastfeeding women and adults that smoke or are overweight will require more.
As always, our registered dietitians are here to help if you need assistance with getting the right amount of vitamins and minerals in your daily diet. Simply request an appointment today!
Information adapted from: ods.od.nih.gov
