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)
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.
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.
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.
Cereals, fortified (ready to eat)
Serving size of 1 cup (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.
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.
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.
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.
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.