Why do we need vitamin A in our diet?
Vitamin A, which is also called retinol, is a fat-soluble vitamin and is important for the maintenance of our immune system, eye health and vision, and for normal growth and development.
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Where do vegans get their Vitamin A?
Our bodies turn the carotenoids, including beta-carotene, found in plant-based foods into vitamin A. Carotenoids are found in yellow fruits and in leafy green or orange vegetables.
Vegan diets should include a reliable source of carotenoids daily, such as (orange) sweet potato, butternut squash, carrot or spinach. Dried apricots, kale, red peppers, cantaloupe melon, mango and spring greens also provide good amounts of carotenoids.
Vitamin A tips to take away
Here are some tips to help you get your daily intake of carotenoids as part of a balanced diet.
Meal planning tip: eating foods rich in carotenoids daily will help your body to produce enough vitamin A.
Choose one ...
- cooked butternut squash: three heaped tablespoons
- carrot: one medium
- cooked spinach: four heaped tablespoons
- sweet potato: one medium
Or choose two ...
- cooked kale: four heaped tablespoons
- cantaloupe melon: one 5 cm wide slice
- cooked spring greens: four heaped tablespoons
- dried apricots: three
Further information
- Nutrition overview – information to help you ensure that your overall diet is balanced and varied.
- Life stages – including pregnancy, breastfeeding and different age groups.
- Meal planning.
References
- Committee on Medical Aspects of Food and Nutrition. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom London: HMSO; 1991
- NHS. Vitamin A; 2020 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/ (accessed 5 June 2024)
- Vegan Health, Vitamin A; 2020 https://veganhealth.org/vitamin-a/ (accessed 5 June 2024)
These are general guidelines about nutrition. If you have concerns about your diet, please talk to your doctor about seeing a dietitian. Discussing the use of supplements with a health professional will help to ensure that they are suitable for you.