Vitamin A

Vitamin A is needed for vision and helps prevent infections. Orange vegetables tend to be rich in vitamin A. Eat at least one orange vegetable every day.

Your Daily Vitamin A Needs

Children

2-3 years = 300 mcg RAE
4-8 years = 400 mcg RAE
9-13 years = 600 mcg RAE

Youth/Adults

Males 14+ years = 900 mcg RAE
Females 14+ years = 700 mcg RAE

During Pregnancy

18 years and under = 750 mcg RAE
19-50 years = 770 mcg RAE

During Breastfeeding

18 years and under = 1200 mcg RAE
19-50 years = 1300 mcg RAE

Sources of Vitamin A

Excellent Sources of Vitamin A (at least 25% DV per serving)
	Serving Size	Micrograms Retinol Activity Equivalents (mcg RAE) of Vitamin A	% Daily Value (DV)
Sweet potato, baked	175 mL	1020	200
Carrots, raw or boiled	175 mL	540-700	110-140
Butternut squash, baked	175 mL	600	120
Spinach, boiled	175 mL	500	100
Kale, boiled	125 mL	470	90
Pumpkin, boiled	125 mL	320	60
Swiss chard, boiled	125 mL	280	60
Romaine lettuce, raw	250 mL	260	50
Red leaf or green loose leaf lettuce, raw	250 mL	220	45
Boy choy, boiled	125 mL	190	40
Spinach, raw	250 mL	150	30
Cantaloupe	125 mL	140	30