Vitamin A

Vitamin A is a fat-soluble vitamin that plays a vital role in maintaining good health. It is an essential nutrient that the body needs for various functions, including vision, immune function, and skin health.

Health Benefits 

Good Vision: Vitamin A is crucial for maintaining good vision, especially at night. It helps the eyes adjust to changes in light and helps us see in low light conditions. A deficiency in Vitamin A can lead to vision problems, such as night blindness. 

Strong Immune System: Vitamin A plays a crucial role in supporting the immune system. It helps the body produce white blood cells, which are essential for fighting off infections and diseases. A strong immune system means that the body is better equipped to fight off sickness and disease, keeping us healthy and protected. 

Healthy Skin: Vitamin A is essential for healthy skin. It helps the skin produce natural oils that keep it moisturized and protected. Additionally, Vitamin A helps with cell growth and repair, which is important for maintaining healthy skin. A lack of Vitamin A can lead to dry, rough, and flaky skin. In severe cases, it can also cause skin conditions such as acne and wrinkles. 

Vitamin A in food exists in two forms: Preformed Vitamin A (retinoids) and provitamin A (carotenoids). Preformed Vitamin A is found in 

animal products like meat, dairy, and eggs, while provitamin A is found in plant-based foods like 

fruits and vegetables. The body can use preformed Vitamin A right 

away, but it needs to convert provitamin A into active form before it can use it. Once converted, it 

is then stored in the liver and released into the bloodstream for use throughout the body.

Food Sources* 

Carrots: 1 cup of chopped carrots has about 469% of the recommended daily value (RDV) of Vitamin A. 

Sweet potatoes: 1 medium sweet potato has about 377% of the RDV of Vitamin A. 

Spinach: 1 cup of raw spinach has about 28% of the RDV of Vitamin A.

Cantaloupe: 1 cup of cantaloupe has about 112% of the RDV of Vitamin A.

Apricots: 1 cup of dried apricots has about 93% of the RDV of Vitamin A.

Mangoes: 1 cup of sliced mango has about 36% of the RDV of Vitamin A.

Broccoli: 1 cup of cooked broccoli has about 24% of the RDV of Vitamin A. 

Red bell peppers: 1 cup of chopped red bell pepper has about 21% of the RDV of Vitamin A. 

Papaya: 1 cup of chopped papaya has about 11% of the RDV of Vitamin A.

Liver: 3 ounces of cooked beef liver has about 100% of the RDV of Vitamin A. 

Butternut squash: 1 cup of cooked butternut squash has about 22% of the RDV of Vitamin A. 

Note: The DV values are based on a 2000-calorie diet for healthy adults. DV values may be different for children, pregnant women, or individuals with certain medical conditions.

Recommended Dietary Allowance* 

The recommended daily value (RDV) of Vitamin A for adults is 900 micrograms (mcg) for men and 700 micrograms (mcg) for women. 

https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ 

For more information, link to Online Program: 

Cooking, Healthy Eating, & Food Strategies

Cooking, Healthy Eating, & Food Strategies