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

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

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

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

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)

Food Sources 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

 

Health Canada’s Eating Well with Canada’s Food Guide provides examples on how you can measure serving sizes.