Foods with Vitamin A
Why you need vitamin A, where to get it, and how much is too much
Benefits of Vitamin A
Vitamin A helps maintain healthy eyes, skin, teeth, and bones. It's also essential for cell division -- which means renewal -- and it plays a key role in keeping your immune system strong.
Recommended Amount: How Much You Need
Your body doesn't need much vitamin A, and too much (in supplement form) can harm your health, so it's best to get your A the natural way: from plenty of fruit and vegetables.
If you take a daily multivitamin, make sure it contains no more than 2,500–3,000 international units (IU) of vitamin A and that it's in the form of beta carotene (from plants). Your body regulates its supply of plant-based A -- also known as provitamin A -- by absorbing it slowly and flushing out any excess before it becomes harmful. But other types of A -- from animal sources, such as liver and giblets, as well as some supplements -- can build up in your system and become toxic. You need to limit these types, called preformed or retinol A.
Bottom line: If you stick to fruit and vegetable sources and an appropriate multivitamin, you should be A-OK.
Good Sources of Vitamin A
Eggs, milk, and fortified cereals are good sources of preformed vitamin A. For plant-based provitamin A, the following foods are your best bets. If you're not taking a multivitamin with A, try to include at least one serving of these foods in your daily mix:
Carrots
Sweet potatoes
Pumpkin and squash
Red bell pepper
Spinach
Cantaloupe
Mango
Broccoli
Try these healthy recipes to get your vitamin A naturally:
- Sweet Potato and Red Pepper Pasta
- Garden Pasta Salad
- Red Curry with Vegetables
- Red Pepper and Goat Cheese Frittata
- Spinach, Avocado and Mango Salad
Find more healthy recipes with the RealAge Recipe Finder.
