Vitamin A helps notably to support the immune system and vision, and to maintain healthy skin.
Vitamin A can be found as retinol in animal-based foods and beta-carotene in plant-based foods. The body converts beta-carotene into retinol.
Dietary recommendations in the UK are 700µg of retinol equivalent per day for men and 600µg for women aged between 19 and 64 years old.
Here are 8 vegetarian foods rich in vitamin A (beta-carotene):
#betacarotenefoods #vitaminafoods #vegetarianfoods
1. Carrots are a great source of vitamin A. They provide around 1900µg per 100g.
2. Sweet potato is also rich in vitamin A, since they provide 900µg per 100g.
3. Green vegetables such as kale, spinach and broccoli contain 100µg–640µg of vitamin A per 100g.
4. Orange fruit such as melon and apricots contain 65µg–295µg of vitamin A per 100g.
5. Tomato is also a good source of vitamin A, especially tomato puree, since it provides around 290µg per 100g.
6. Red pepper contains around 100µg of vitamin A per 100g.
7. Pumpkin and squash contain 75µg–160µg of vitamin A per 100g.
8. Lastly, spices such as paprika, chilli and curry contain 1000µg–5000µg of vitamin A per 100g.
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Sources:
– Contains public sector information licensed under the Open Government Licence v3.0. Available at:
– Macciochi, J. (2020). Immunity: The Science of Staying Well. #Ad
– Public Health England (2016) ‘Government Nutrition Requirements’, Available at: (Accessed: 18 July 2020).
– Public Health England (2019) ‘McCance and Widdowson’s composition of foods integrated dataset’, Available at: (Accessed: 18 July 2020).
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Disclamer:
The content of the videos I publish is for educational purposes only. I am not a qualified health professional. The information contained in my videos is not intended to provide medical advice and should not be treated as a recommandation for any health decision. Consult a qualified health professional if you have questions about your diet or your health. The information I give comes from the sources that you can find in the description of each video.
