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.

Best source
A

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.

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Best source
B

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.

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Dairy free
C

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.

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Dairy free
ravid

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.

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Dairy free
ravid

Kale (cooked)

Serving size of 1cup (130g) kale (cooked) has 885 mcg provitamin A (RAE), which is 68% of the RDA for lactating women. 

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Dairy free
ravid

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.

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Dairy free
ravid

Squash (cooked)

Serving size of 1cup (205g) Squash(cooked) has 535 mcg provitamin A (RAE), which is 41% of the RDA for lactating women.

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Dairy free
ravid

Melon (raw)

Serving size of 1cup (160g) melon (raw) has 270 mcg provitamin A (RAE), which is 20% of the RDA for lactating women.

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