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Know Your A, B, Cs: Vitamin A

Vitamin A — What doesn't it do? It helps with your vision, bone growth, cell growth and repair, and cell division. It helps regulate the immune system, and makes white blood cells, which help to fight off infections. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses. It also speeds up healing when you get cut, and prevents your skin from aging.

It's a good thing that vitamin A is found in so many of our foods, so you usually get enough in your diet. Colorful fruits and veggies are great sources of this vitamin. The RDA (recommended daily allowance) for women for vitamin A is 700-750 micrograms.

Are you getting enough? To find out


Food Serving size % of RDA for women
sweet potato 1/2 cup 200%
carrot 1 medium 145%
kale 1/2 cup 34%
mango 1/2 medium 28%
raw spinach 1 cup 26%
papaya 1/2 medium 21%
red bell pepper 1/2 medium 20%
canteloupe 1/2 cup 18%
large egg 1 13%
romaine lettuce 1 cup 10%
raw tomato 1 medium 5%
green bell pepper 1/2 medium 2%
orange 1 medium 2%

Well, as you can see, it's pretty easy to get your RDA of vitamin A. If you eat a salad, a carrot, or baked sweet potato, you're good to go.

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