Vitamin A Benefits and Best Sources

 Supports Skin Health and Cell Growth

Vitamin A is necessary for wound healing and skin re-growth. It is needed to support all of the epithelial (skin) cells both internally and externally and is a powerful aid in fighting skin cancer. Vitamin is needed to form glycoproteins, a combination of sugar and protein, which help the cells bind together forming soft tissues.

A deficiency of vitamin A can lead to a poor complexion, as indicated by studies that prove that vitamin A can fight acne and improve overall skin health. Vitamin A keeps the lines and wrinkles in your skin away by producing more collagen, which is responsible for keeping the skin looking young. Vitamin A can also contribute to healthy hair.

Best Sources of Vitamin A 

Here are some of the best sources of Vitamin A.

Beef Liver

3 ounces: 14,363 IU (almost 3x the DV)


1 cup raw sliced: 21,384 IU (over 100% DV)

 Sweet potato

1 whole: 18,443 IU (over 100% DV)


1 cup chopped: 6,693 IU (over 100% DV)


1 cup raw: 2,813 IU (56% DV)

Romaine Lettuce

1 cup shredded: 4,094 IU (82% DV)


1 fruit: 674 IU (13% DV)


1 cup raw: 567 IU (11% DV)


1 Tbsp: 355 IU (7% DV)


1 extra-large: 302 IU (6% DV)

 Winter Squash

1 cup, cubes: 514 IU (10% SV)

Cantaloupe Melon

1 medium wedge: 2,334 IU (47% DV)

 Sweet Red Peppers

1 cup chopped: 4,665 IU (93% DV)

Tuna Fish

3 ounce filet: 2,142 IU (43% DV)


1 cup in pieces: 1,785 IU (36% DV)

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