Vitamin A

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Where do vegans get vitamin A?

Our bodies turn carotenoids from plant foods into vitamin A. This vitamin is required for growth and development, eye health and the normal functioning of our immune systems.

Sources of carotenoids

It’s important to eat a variety of fruit and vegetables, and vegans should include a really rich source of carotenoids in their daily diets, such as (orange) sweet potato, butternut squash, carrot or spinach. Dried apricots, kale, cantaloupe melon and spring greens also provide good amounts of carotenoids.
 
Here are some tips that will help you to get enough carotenoids every day:
 

Choose one

Choose two

Medium sweet potato


Three heaped tablespoons of butternut squash


Three heaped tablespoons of carrot


Cereal bowl of fresh spinach or four heaped tablespoons of cooked spinach

Three dried apricots


Four heaped tablespoons of cooked kale


Slice of cantaloupe melon (2 inches or 5cm wide)


Four heaped tablespoons of spring greens

 

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