Eat Your ABCs: Excellent Food Sources for Vitamin A

By: Shaya Mercer

“Let food be thy medicine and medicine be thy food.” – Hippocrates

In this blog series, I’m excited to make eating nutrient-dense foods a more fun and tasty experience by guiding you through the top health benefits and food sources of essential vitamins and minerals, from A to Z. Along the way, I’ll share some simple and easy recipes to inspire your adventures in eating your ABCs.

VITAMIN A

What is it?

Vitamin A is a broad group of related nutrients made up of carotenoids (such as beta carotene) and retinoids (such as retinol). Carotenoids have the potential to be converted to retinoids, if the bodily processes are functioning well. Conversion can be impaired by genetic predisposition, digestive issues, bacterial imbalances, or toxicity.

Why do we need it?

Retinoids are necessary for healthy vision, immune function, inflammation management, skin and mucosal membranes, reproduction, growth, bone development, and red blood cell production.

How do we get it? 

Some of the best sources include orange, yellow, green, and red vegetables and fruits. While many plant and animal foods provide good sources of Vitamin A, here is a top 10 list:

Top Plant Sources (Carotenoids)

• Sweet Potato

• Carrot

• Spinach

• Kale

• Mustard Greens

• Collard Greens

• Turnip Greens

• Swiss Chard

• Winter Squash

Top Animal Sources (Retinoids)

• Shrimp

• Eggs

• Cow’s Milk

• Cheese

• Yogurt

• Salmon

• Sardines

• Chicken

• Turkey

• Tuna 

Sources: whfoods.com; hsph.harvard.edu/nutritionsource

Whenever possible, I recommend choosing fresh, organic and/or locally grown ingredients to ensure you get the maximum nutrient density available — nutrients are at their peak when food is grown in healthy soil. To select the best food sources of any nutrient for your unique body, I always recommend honoring your dietary preferences, intolerances or other sensitivities, and body type.

If you would like support for personalizing your diet to maximize your nutritional wellbeing, please don’t hesitate to schedule a nutritional counseling session with me.

Enjoy your adventures with delicious, nutrient dense foods! 

Shaya Mercer is a Nutritional Counselor at Northwest Life Medicine Clinic.