Vitamin A vegan sources

 Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health. Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections.

Why it is so important?

Vitamin A is one of the essential vitamins required by the body. It is fat-soluble and is usually stored in the liver. There are two different types of Vitamin A- Preformed Vitamin A and Provitamin A. Preformed Vitamin A is also known as retinol and it can be used up directly by the body. Meanwhile, Provitamin A is also known as carotenoids, which, after being consumed, are converted to retinol in the body. Dairy products and poultry like eggs, milk, chicken, are rich in retinol. Meanwhile, carotenoids are present in vegetables and fruits.

Recommended daily intake

The recommended daily allowance (RDA) for vitamin A is 900 mcg and 700 mcg per day for men and women, respectively which can be easily reached by following a vegan foods diet. However, it’s important not to exceed the tolerable upper limit of 3,000 mcg for adults to prevent overdose toxicity.

What are the vegan-friendly food sources?

High vitamin A foods include sweet potatoes, carrots, winter squashes, dark leafy greens, cantaloupe, lettuce, bell peppers, pink grapefruit, and broccoli. The table shows some those foods and vitamin A levels in micrograms (mcg).

Amount of food

Amount of vitamin A

100g of carrot


100g of Butternut Squash

558 mcg

100g of Sweet Potato

961 mcg

100g of Spinach

524 mcg

100g of Cantaloupe

169 mcg

100g of Lettuce

436 mcg

100g of Red Bell Peppers

147 mcg

100g of Pink Grapefruit

58 mcg

100g of Broccoli

77 mcg

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