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How to Eat More Foods with Vitamin A

Vitamin A is not only good for your eyesight, it also promotes, growth, a healthy immune system, and healthy bones, teeth, hair, skin, and nails.


  • : Never change your diet without first consulting your physician.
  • Step 1: Have vitamin A for breakfast Have a vitamin A-rich breakfast with fruits such as apricots, mango, paypaya, and the fruit salad staple, cantaloupe.
  • TIP: Milk and many breakfast cereals are fortified with vitamin A.
  • Step 2: Have vitamin A at lunch Include a salad with dark, leafy green vegetables, like spinach or kale, for lunch. Put some shredded beta-carotene-rich carrots on top for a great mid-day dose of A.
  • TIP: Vitamin A is fat-soluble and stored in the liver, so choose supplements wisely to avoid toxicity.
  • Step 3: Eat orange foods Eat more orange and deep yellow foods, which contain the organic compound beta-carotene responsible for their color. Sweet potatoes are rich in A, as is the Halloween favorite, pumpkin.
  • Step 4: Enjoy dinner with animal products Enjoy dinner with a wide variety of A-rich animal products, including meat, fish, and eggs.
  • Step 5: Take cod liver oil Heed grandma's advice and take a spoonful of cod liver oil. The vitamin A actually does help ward off bacteria and viruses.
  • FACT: Vitamin A was discovered in 1913 by Elmer McCollum as a cure for night blindness.

You Will Need

  • Apricots
  • Mango
  • Papaya
  • Cantaloupe
  • Spinach or kale
  • Carrots
  • Sweet potatoes
  • Pumpkins
  • Meat and fish
  • Eggs
  • Cod liver oil
  • Vitamin A-fortified cereal and milk (optional)

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