Super Nutrient of the Week: Vitamin A
Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Super Nutrient of the Week: Vitamin A

carrots, a good source of vitamin AYou hear about antioxidants all of the time, and having a varied diet, rich in fruits and vegetables proves to be beneficial because each food provides different amounts of vitamins, minerals, and antioxidants needed for certain body functions. One of the best antioxidants you should incorporate in your diet daily is vitamin A!

Vitamin A, a fat soluble vitamin, is truly a super nutrient! Some of the great benefits this vitamin provides are:

  • Powers your eyesight (especially night vision)
  • Keeps your skin, gums, and teeth healthy
  • Boosts immune system and fights off viruses
  • May help cognitive function

Although I believe vitamin A is great for both men and women to consume, it is especially important for pregnant women to have adequate amounts of vitamin A. The World Health Organization (WHO) recommends vitamin A supplementation for a healthy pregnancy. Pregnant women who are vitamin A deficient are more likely to be anemic which may result in pre-term or low birth weight babies.

How can I get Vitamin A?

Eating a variety of foods that contain vitamin A and beta carotene is the best way to get an adequate amount daily. Females want to aim for the RDA of 700 ug and men 900 ug. Great sources of vitamin A include the following foods:

  • Sweet potatoes
  • Carrots
  • Mangos
  • Fish
  • Egg Yolks
  • Fortified Milk
  • Kale
  • Papaya
  • Bell Peppers

If you didn’t notice, most of the foods above are orange! Look for yellow and/or orange foods to get your daily dose.

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Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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