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The A-Mazing World of Vitamin A!

Updated: Jun 26

Hey there, fellow plant-powered peeps! We're going to dive into the vibrant world of vitamin A and all of the veggies that provide this glowing nutrient in a plant-based diet. Vitamin A is a fat-soluble vitamin that plays a key role in promoting healthy vision, proper growth and development, and is vital for a healthy immune system. Whether you're a vegan veteran or a curious newbie, it's important to know how to keep our bodies glowing with this essential nutrient.

On average, adults need between 700 and 900 micrograms (mcg) of vitamin A every day to avoid a deficiency.

1. Carrots: The OG of Vitamin A-Rich Foods.

Not only are carrots crunchy and satisfying, but these vibrant orange vegetables are chock full of beta-carotene. This magical compound can work its ways into our bodies and transform into the beloved vitamin A, giving our eyesight a boost and our skin that healthy glow. So, snack on some carrot sticks, toss them into a stir-fry, or blend them into a refreshing smoothy or juice!

1 cup of carrots 128 g, chopped: 1069 mcg RAE

2. Sweet Potatoes: Who Says Vitamin A Can't Be Sweet?

Sweet potatoes say otherwise.. These golden gems are not only a delicious addition to your plate but also packed with beta-carotene. Whip up some crispy sweet potato fries, bake them into a casserole, or mash them up into a comforting side dish. Your taste buds will thank you and so will your body. Sweet Potato Fries Recipe

1 sweet potato: 922 mcg RAE

3. Pumpkin: Will Roll You To Your Vitamin A Needs!

All forms of yellow squash include some vitamin A, but Pumpkin takes the cake... or should I say pie? This bright orange and round fall vegetable is one of the greats in regards to sources of vitamin A on this list. The versatile pumpkin can be used in a pie, soup, roasted, or in a stir fry!

1 cup of pumpkin 116 g, raw: 494 mcg RAE

4. Cantaloupe: Crushing it in the Vitamin A Department!

Welcome to the world of cantaloupes, where mouthwatering flavors meet the incredible powers of vitamin A! This delectable melon is not only a juicy delight, but also nutrient-packed and a summertime favorite. From simple fruit salads to tantalizing smoothies and even fancy sorbets, cantaloupe offers endless possibilities. Get experimental in the kitchen and let your taste buds dance to the sweet and refreshing tunes of cantaloupe-inspired culinary creations.

1 cup of cantaloupe, cubed: 270 mcg RAE

5. Spinach: (May Give Super Strength)

This leafy green powerhouse is not only a great source of iron but also a vitamin A superhero. Spinach boasts a bounty of beta-carotene and an array of other essential nutrients. So, add a handful to your salads, stir them into pasta dishes, or blend them into a creamy green smoothie. You might even get a hint of that spinach-induced super strength!

1 cup of spinach 30 g, raw: 141 mcg RAE

6. Kale: King Of The Greens!

This nutrient-dense leafy vegetable not only provides us with an impressive dose of vitamin A, but like spinach, also offers a range of other vitamins and minerals. Whether you sauté it, blend it into a hearty soup, or make crispy kale chips, this leafy legend will help us get our vitamin A fix.

1 cup of kale 21 g, raw: 51 mcg RAE

7. Mangoes: A Tropical Delight With a Vitamin A Twist

Ready to take a tropical detour? These exotic fruits not only transport you to a sunny beach but also deliver a dose of beta-carotene and vitamin A. Slice them up for a refreshing snack, blend them into a fruity smoothie, or use them to create a zesty salsa. Mangoes will give your taste buds a vacation and your vitamin A levels a boost.

1 cup of mangoes 165 g, cubed: 89 mcg RAE


And there you have it, a journey through the colorful world of vitamin A. Remember, adding these delightful sources of beta-carotene to your plant-powered plate can help you maintain healthy skin, support your eyesight, and give you that radiant glow within. So grab those carrots, sweet potatoes, spinach, kale, and mangoes, and embark on your own adventure towards a vibrant and nourished vegan lifestyle. Have fun creating some delicious meals and "A-mazing" health to you all!

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