Vitamin A Food Source
make sure you get enough vitamin A in your diet by eating vitamin A rich foods
Vitamin A Recommended Dietary Allowance (RDA) for lactating women is 1300mcg. This means you should eat 1300 mcg of the vitamin every day.
Here are several good options for Vitamin A rich food. Eating of several of those daily, can help in reaching the daily recommendations. Please note that some foods includes “True” vitamin A (retinol) and some provitamin A. It is recommended to reach the RDA with true vitamin A.
^! Caution – Limit retinol (‘true’ vitamin A) consumption to 3000mcg RAE/day.
Beef, Liver (cooked)
Beef, Liver (cooked) Serving size of 3oz (85g) beef’ liver has 6582mcg “True” vitamin A (retinol), which is 506% of the daily vitamin recommended (RDA) for lactating women. % Vitamin daily requirement while breastfeeding (serving size: 3oz (85g)) – 503% “True” Vitamin A Back follow MyMilk Facebook Twitter Instagram Linkedin
Chicken Liver (cooked)
Chicken Liver (cooked) Serving size of 1 chicken liver (20g) has 780 mcg “True” vitamin A (retinol), which is 60% of the daily vitamin A RDA for lactating women. Serving of 1 liver (20g) of chicken liver is also a good source of other priority 1 nutrients for lactating women, such as
Cheese, ricotta (low)
Cheese, Ricotta (low) Serving size of 1 cup (246g) ricotta cheese (low) has 263 mcg “True” vitamin A (retinol), which is 20% of the daily vitamin recommended (RDA) for lactating women. Ricotta cheese is also a good source of Vitamin B2, another priority 1 nutrient for lactating women % Vitamin
Cereals, fortified (ready to eat)
Cereals, fortified (ready to eat) Serving size of 1cup (28g) Cereals, fortified (ready to eat) has 150mcg-700mcg “true” vitamin A (retinol) which is 11-54% of the daily vitamin RDA for lactating women. Cereals, fortified (ready to eat) can also be a good source for other priority 1 nutrients for lactating
Milk, low fat, fortified
Milk, low fat, fortified Serving size of 1cup (244g) milk (low fat, fortified) has 142 mcg “True” vitamin A, which is 3% of the daily vitamin RDA for lactating women. milk (low fat) can also be a good source for other priority 1 nutrients for lactating women such as Vitamin
Egg (cooked)
Egg (cooked) Serving size of 1 each large (50g) Egg (cooked) has 98 mcg “True” vitamin A (retinol), which is 8% of the daily vitamin RDA for lactating women. Egg, cooked can also be a good source for other priority 1 nutrients for lactating women such as selenium, Vitamin B2,
Carrots
Carrots Serving size of 1 cup (156g) cooked carrots has 1329mcg of provitamin A (RAE), which is 102% of the daily vitamin recommended (RDA) for lactating women. Raw carrot (1 medium, 72g) has 601mcg provitamin A (RAE), which is 46% of the daily RDA. % Vitamin daily requirement while breastfeeding
Spinach (cooked)
Serving size of 1cup (180g) spinach (cooked) has 943 mcg provitamin A (RAE), which is 72% of the RDA for lactating women.
Kale (cooked)
Serving size of 1cup (130g) kale (cooked) has 885 mcg provitamin A (RAE), which is 68% of the RDA for lactating women.
Pumpkin (cooked)
Serving size of 1 cup (245g) pumpkin (cooked) has 705 mcg of provitamin A (RAE), which is 54% of the RDA for lactating women.
Squash (cooked)
Serving size of 1cup (205g) Squash(cooked) has 535 mcg provitamin A (RAE), which is 41% of the RDA for lactating women.
Melon (raw)
Serving size of 1cup (160g) melon (raw) has 270 mcg provitamin A (RAE), which is 20% of the RDA for lactating women.
Pepper sweet Red (raw)
Serving size of 1 medium pepper sweet red (raw) has 187 mcg provitamin A (RAE), which is 14% of the RDA for lactating women.