Category Archives: Healthy Eating

Boost your immune system, fight signs of aging, and boost brain function with these vitamin A-rich foods. 

If you want to maintain youthful skin, healthy hair, and sharper sight, you’re going to want to have vitamin A foods in your diet. In the world of vitamins and nutrients, vitamin A is the superhero for your sight, skin, and hair. This fat-soluble vitamin also ensures your immune and reproductive systems are on their A-game. Some research even suggests that vitamin A might help prevent cancer and macular degeneration, a main cause of blindness in older adults, according to the National Institutes of Health (NIH). 

We put together this guide of everything you need to know about vitamin A as well as the best food sources of the nutrient. 

There are four different types of vitamin A you can get from food. 

• retinol: This is the ready-to-use form of vitamin A found in animal foods, according to Dietitians. Retinol rich foods include carrots, tomatoes, oranges, spinach, and tangerines. 

• beta-carotene: This is a plant-based antioxidant that your body converts into vitamin A. Because it isn’t an active form of vitamin A and needs to be converted to the active form, beta-carotene is known as a provitamin A carotenoid.  There is both dietary beta-carotene, which is found naturally in foods, and supplemental beta-carotene, which is isolated beta-carotene that is used in supplements or is added to fortified, processed foods. Beta-carotene-rich foods include carrots, tomatoes, spinach, oranges, and curly kale. 

• beta-cryptoxanthin: Another provitamin A, beta-cryptoxanthin has been found to have a relatively high bioavailability from its common food sources. Beta-cryptoxanthin-rich foods include butternut squash, persimmons, hubbard squash, hot chili peppers, and tangerines. 

• alpha-carotene: This provitamin A is the third most common form of provitamin-A carotenoids, behind beta-carotene and beta-cryptoxanthin. Alpha-carotene-rich foods include carrots and oranges. 

All four vitamin A types are added up to count towards your daily value, which is measured in retinol activity equivalents (RAE). This number accounts for the different “bioactivities of retinol and provitamin A carotenoids, all of which are converted by the body into retinol,” according to the NIH. 

How much vitamin A do I need per day? 

The recommended daily allowance (RDA) of vitamin A, as set by the National Academy of Sciences (NAS), depends on your gender. The RDA for vitamin A is 900 micrograms RAE for men and 700 micrograms RAE for women. 

To make life simpler, the Food and Drug Administration (FDA) set the Daily Value (DV) of vitamin A at 900 micrograms (mcg) RAE. You may see the vitamin A DV reported on nutrition labels as 5,000 IU (international units), but this will change by January 2021 when the new nutrition label goes into effect. 

Rather than focus on the numbers, you can just focus on eating certain food groups to get your vitamin A. the U.S. Department of Agriculture (USDA) recommends eating 4 to 6 cups of red and orange veggies and 1 1/2 to 2 cups of dark green veggies weekly to hit your target, says Brissette. 

Are you getting enough vitamin A in your diet? 

“Since most Americans eat plenty of meat and dairy (both good sources of vitamin A), vitamin A deficiency isn’t common in the U.S. It’s more of an issue in developing countries, which have less access to fresh produce and meat. 

Symptoms of a vitamin A deficiency include fatigue, night blindness, dry skin and hair, and brittle nails. But “if you’re meeting the USDA’s recommended veggie amount, you should hit your goal.. 

The side effects of overdosing on vitamin A. 

Too much vitamin A, also known as hypervitaminosis A, is toxic. It can damage your liver, where unused vitamin A is stored, explains Brissette. It has also been connected to dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death. 

The upper limit of vitamin A you should be consuming per day is 3,000 mcg, but you may also experience negative side effects by consuming as little as 1,500 mcg daily, according to the NAS and the NIH. 

It is unlikely that you would reach this amount by eating vitamin A foods, but you want to be cautious about the dosage of your vitamin A supplements as well as how often and how long you are taking them. 

The foods highest in vitamin A. 

The best sources of vitamin A are a combination of vegetables, dairy products, fish, and beans. 

The top 7 vitamin A foods that are considered an excellent source of the nutrient (more than 20% DV) are: 

1. beef liver: 6,540 mcg vitamin A (726% DV) per 3 ounces fried 

1. canned pumpkin puree: 1,910 mcg vitamin A (212% DV) per 1 cup 

1. sweet potato: 1,130 mcg vitamin A (126% DV) per medium potato with skin 

1. spinach: 570 mcg vitamin A (63% DV) per 1/2 cup frozen then boiled 

1. carrots: 459 mcg vitamin A (51% DV) per 1/2 cup raw 

1. ricotta cheese, whole milk: 328 mcg vitamin A (36% DV) per 1 cup 

1. vanilla soft serve ice cream: 278 mcg vitamin A (31% DV) per 1 cup 

1. cantaloupe: 186 mcg vitamin A (21% DV) per 1/2 cup raw 

Here are the best vitamin A foods to add to your diet. 

Liver 

Vitamin A content: 6,540 mcg (726% DV) per 3 ounces fried 

You might not think liver ever makes it to your plate, but it does if you ever dip into paté or foie gras on a charcuterie board. In three ounces of pan-fried beef liver, you’ll get 726 percent of your daily vitamin A needs. “Liver is the main place extra vitamin A is stored in us and in animals, so if you eat animal liver that’s where a lot of it is,” says Dietitians. With that said, liver is also high in saturated fat, so it’s not a nutritionist’s top pick—especially compared to the other options on this list. “If you have enough veggie sources and dairy, you’ll be covered. 

Canned Pumpkin 

Vitamin A content: 1,910 mcg (212% DV) per 1 cup 

If you want to eat more vitamin A foods, you shouldn’t reserve canned pumpkin for the fall months. “Because canned pumpkin is already cooked and blended, you get a higher concentration than when it’s fresh,” says Brissette. To add it to your diet outside of making pumpkin pie, swap plain canned pumpkin as a nutrient-rich replacement for oils in recipes like pumpkin bread or pancakes, mix it in oatmeal, add it to a smoothie, or use it in a soup. 

Sweet Potatoes 

Vitamin A content: 1,130 mcg (126% DV) per medium potato with skin 

“This one tops my list,” says Dietitians. A medium sweet spud with the skin on packs a whopping 560 percent of your daily value (DV) of vitamin A. Sweet potatoes are higher in fiber than white and yellow potatoes, which helps keep you regular, lowers your risk of diabetes and heart disease, and boosts your immune system by promoting a healthy balance of gut bacteria. They’re also lower on the glycemic index than white potatoes, so they don’t raise and drop your blood sugar as much, keeping your hunger in check and helping you manage your weight. 

Because vitamin A is a fat-soluble vitamin, you’ll absorb it better if you pair your potato with just five grams of healthy fat like olive oil, butter, or avocado oil. 

Spinach 

Vitamin A content: 570 mcg (63% DV) per 1/2 cup frozen then boiled 

“People only think of red and orange veggies as having beta-carotene, but some leafy greens are rich in it as well. Half a cup of cooked spinach, for example, has 63 percent of your DV of vitamin A. It’s also loaded with antioxidants and vitamins C, E, K, and B along with fiber, iron, magnesium, potassium, and calcium. Brissette likes keeping frozen spinach cubes on hand to throw into pasta sauce, smoothies, and soups to bump up the veggie content. 

Carrots 

Vitamin A content: 459 mcg (51% DV) per 1/2 cup raw 

“We probably think about carrots for improving eyesight because of World War II nutrition posters that encouraged people to eat carrots so they could see in the dark. Another great source of beta-carotene, half a cup of raw carrots has 184 percent of your DV of vitamin A. And don’t worry about the sugar. “They’re packed with fiber, and you’d have to eat a lot of carrots for that to be an issue. 

While baby carrots are a super convenient and healthy snack dipped in hummus, try shredding whole carrots and adding to salads or tossing diced ones to tomato sauce to cut the acidity and add a sweet flavor without adding sugar. 

Broccoli 

Vitamin A content: 60 mcg (24% DV) per 1/2 cup frozen, boiled 

Another dark leafy green that’s high in vitamin A is broccoli. A half-cup of boiled broccoli serves up 24 percent of your DV. Plus, the cruciferous vegetable contains many of the same antioxidants and nutrients as spinach. Brissette buys broccoli frozen or fresh and chops it into tiny pieces to add to frittatas, omelets, and scrambles. Or she’ll top it on rice in her rice cooker to bulk up the veggies. 

Fortified Low-Fat Milk 

Vitamin A content: 143 mcg (16% DV) per 1 cup fat-free or skim, with added vitamin A and vitamin D 

Because it’s fortified, a cup of milk has about 16 percent of your daily vitamin A needs. While that’s not a lot, it’s a decent amount considering the protein, calcium, and vitamin D you’re also downing. If you sip on milk alternatives, keep in mind that some are fortified with vitamin A but a lot aren’t. 

Red Bell Peppers 

Vitamin A content: 144 mcg (16% DV) per 1/2 cup red raw peppers, sliced 

While you might think of peppers as a good source of vitamin C, fiber and potassium, 1/2 cup of raw chopped red peppers also offers 16 percent of your DV of vitamin A. Whip up the latest Instagram trend: The pepperwich. Chop a bell pepper in half, hollow out the seeds, and use it like bread by stuffing it with your favorite salad fillings (think tuna salad, brown rice, egg salad, chicken salad, etc.). Or stuff it with ground turkey, tomato sauce, mushrooms, and shredded cheese, and bake in the oven. 

Mangoes 

Vitamin A content: 89 mcg (10% DV) per 1 cup 

One whole mango delivers 10 percent of your DV of vitamin A, but it’s also rich in vitamin C and other immune-boosting antioxidants. Brissette suggests dicing it up with red onions, jalapenos, and cilantro to make mango salsa. Serve it on top of fish, shredded chicken tacos, or crab cakes. 

Noticing a trend with the orange fruits and veggies on the list? Beta-carotene is a type of carotenoid, which is also a pigment that gives food its color. (You’ll also find beta-carotene in spinach and broccoli, but they’re green because they also have chlorophyll.) “Dietitians recommend eating the rainbow because phytochemicals come in different colors, and each is a hint that there are pigments with different health benefits. 

Dried Apricots 

Vitamin A content: 63 mcg (7% DV) per 10 halves 

If you’re really looking for a vitamin A hit, choose dried over fresh apricots for a more concentrated source. Stash a bag of no-sugar-added dried apricots in your office drawer for an easy, storable snack. Just keep an eye on your portions; dried fruit is higher in sugar and calories than the same serving size of fresh fruit. “Having a couple of tablespoons of dried fruit per day is fine, but I always recommend going for fresh or frozen first. 

Sockeye Salmon 

Vitamin A content: 50 mcg (6% DV) per 3-ounces cooked 

Oily fish is a good way to get vitamin A because vitamin A is a fat-soluble vitamin, says Brissette. Salmon, herring, trout, arctic char, tuna, and eel are all decent sources. In three ounces of cooked sockeye salmon, you get six percent of your daily needs. 

While it’s not one of the best sources of vitamin A, you should eat fatty fish for other healthy nutrients. That’s especially the case for anti-inflammatory omega 3 fatty acids that support your heart health and brain function. Fatty fish is one of the few foods that is naturally high in vitamin D, which supports bone health and your immune system. Dietitians suggests making poke bowls at home using high-grade salmon and yogurt instead of mayo, or burgers pan-fried in avocado oil using canned salmon. 

We consulted a registered dietitian and a neuroscientist on the many benefits this vitamin provides. 

Vitamin D is one of the essential vitamins your body needs for optimal health. Low levels of the vitamin can put you at greater risk of infection, depression, and even decreased bone health.  

Here are the biggest vitamin D benefits you need to know about. 

Why is it so important to have adequate levels of vitamin D? 

“One of the major roles it plays is to help maximize the absorption and utilization of calcium, which is an important mineral for our skeletal system and teeth. It is also important [for] muscle, heart, and lung functioning,” says Avena. 

If you don’t receive adequate levels of vitamin D each day, you put yourself at risk of deficiency, which the neuroscientist says can lead to increased susceptibility of infection, fatigue, back pain, and impaired wound healing. 

What are some of the health benefits of vitamin D? 

It strengthens the immune system. 

Exactly how vitamin D plays a role in supporting our immune system is a hot topic in research right now, but there’s no doubt there’s a connection. 

Avena says studies suggest taking 1,200 IU of vitamin D per day over a four-month period during the winter season reduces the risk of contracting the flu. “Vitamin D allows our immune system to work efficiently to ward off sickness. 

It supports bone health. 

Vitamin D is essential for the absorption of two very important minerals: calcium and phosphate, both of which are vital for bone health. Dietitians say that without enough vitamin D, the bones can begin to soften, making them fragile and more prone to break. 

It may stave off the development of allergic diseases in babies. 

Avena says that low vitamin D levels are associated with increased risk of allergic conditions and diseases, including asthma and eczema in babies. However, research suggests that whether vitamin D actually prevents asthma and allergies during the prenatal window and early stages of life remains controversial. Vitamin D may also help kids and adults currently living with asthma. 

A review of several clinical trials published in the medical science journal Cureus found that vitamin D supplementation may be helpful in the management of asthma, in addition to an inhaler and any other necessary medications. 

It may help to promote a healthy pregnancy. 

According to a study published in the International Journal of Clinical and Experimental Medicine, it was found that vitamin D3 levels were starkly different in healthy pregnant women compared with those who had preeclampsia and eclampsia. Preeclampsia only occurs during pregnancy, and it causes the mother to have high blood pressure and may be indicative of damage to the liver or kidneys. Eclampsia is characterized by the onset of seizures in pregnant women who have preeclampsia. Healthy women had statistically significant higher vitamin D levels than women who had preeclampsia and eclampsia. 

It improves mental health. 

“A growing body of research has shown a relationship between vitamin D deficiency and the risk of anxiety and depression,” says Dietitians. “In several studies, providing vitamin D supplementation to deficient individuals significantly improved symptoms of anxiety and depression.” 

Should you take a vitamin D supplement? 

“While you can get some vitamin D through food sources like eggs, fatty fish, and fortified beverages—especially orange juice and soy milk—many individuals would benefit from a supplement, especially during the winter when there is a lack of sunlight. “A good starting point is 400 to 800 IU of Vitamin D3; however, it’s always best to check with your doctor or dietitian first.” 

Vitamin D is a fat-soluble vitamin, which means the body absorbs it in the presence of fat, and as a result, it can store in adipose (fat) tissue. Water-soluble vitamins, on the other hand, such as vitamin C, are largely excreted through urine, so it’s important that you aren’t receiving too much of the fat-soluble vitamin through supplements. For example, you could be at risk of vitamin D toxicity by taking both a multi-vitamin and a vitamin D supplement. 

“It’s very rare, but vitamin D toxicity can lead to hypercalcemia, which is when there are excessive amounts of calcium circulating in the blood. Symptoms may include nausea, loss of appetite, weight loss, high blood pressure, and even kidney and heart damage. 

What’s the difference between vitamin D and vitamin D3? 

Avena explains that vitamin D is used as an umbrella term to describe vitamin D2 and D3, both of which have the same effect on the body upon absorption. 

“Vitamin D2 is made by mushrooms from exposure to sunlight. D3 is the type that’s made in your skin and what we see in most supplements. So when you’re outside in the sun absorbing those UV rays you’re also getting a dose of vitamin D3. 

Dietitians says that vitamin D3 can also be sourced from animal products, including fish oil and eggs, whereas vitamin D2 is primarily found in plants. 

“Current research suggests that vitamin D3 is more effective at raising vitamin D levels in the blood than vitamin D2. “This is why you’ll see most dietitians and doctors recommending vitamin D3 supplements.” 

What’s the most natural way to increase vitamin D levels? 

McGrane stresses that one of the best, and most natural ways, to receive vitamin D is through sun exposure. However, because of geographical location, seasonal changes, work schedules, skin color, and sensitivity to sunlight, a lot of individuals are not able to achieve their daily recommended dose of the vitamin. 

“The general recommendation is 10-30 minutes of sunlight exposure during the middle of the day. After those 10-30 minutes, it’s important to apply sunscreen if planning to stay outside.” 

It’s still debatable whether or not sunscreen inhibits the absorption of vitamin D because it blocks UVB rays, which your body needs to produce vitamin D3. However, one could argue that skin protection is just as vital as meeting vitamin D requirements, which makes a supplement all the more favorable.