Vitamin A is the fourth fat soluble vitamin in the series. Fat soluble means that the body stores this for later use, mainly kept in the liver. This vitamin is found in food sources such as in animal products and plant foods – dairy, liver, fish, fruits, vegetables, and oils. Think of foods in the orange and yellow color family.
In the body, vitamin A supports cell growth (such as white blood cells), immune function, fetal development, maintains body surface tissues, and vision. Especially supports eye health – helps protect the outer layer, the surface of the eye, and inside of the eyelids. Additionally protects against eye diseases such as age-related macular degeneration, along with cancer. Vitamin A is also a powerful antioxidant, like many vitamins, in which carotenoids fight to prevent damage to your cells.1-2
Good food sources:1-2
Egg yolks
Beef liver
Salmon
Cheddar cheese
Carrots
Sweet potatoes
Pumpkin
Butternut squash
Kale
Spinach
Swiss chard and collard greens
Cabbage
Red peppers
Parsley
Menu:
Pumpkin Bread or Muffins
Roasted Herb Salmon with Kale
Spinach Breakfast Frittata with cheese
Asian Pork Tenderloin with Sauteed Cabbage and Sweet Potatoes
Chicken Stir Fry with Cabbage, Carrots, Red Peppers, Leafy Greens over brown rice
Mashed Sweet Potatoes
Roasted Parslied Carrots
References:
- Kubala, J. (2018, October 4). Vitamin A: Benefits, Deficiency, Toxicity and More. Retrieved March 29, 2021, from https://www.healthline.com/nutrition/vitamin-a
- Vitamin A. (2019, July 02). Retrieved March 29, 2021, from https://www.hsph.harvard.edu/nutritionsource/vitamin-a/
Photo Credit:
NUTRITION THYME RD 
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