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...

...or 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 kale

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

Four heaped tablespoons of spring greens

You can compare your diet to our guidelines using the free VNutrition app. Please note – our VNutrition app requires an update to ensure its compatible on the latest devices, therefore it is temporarily unavailable. We apologise for any inconvenience caused. In the meantime, please visit our meal planning checklist, which can help you to ensure that your nutrition is on track. 

These are general guidelines about nutrition. If you have concerns about your diet, please talk to your doctor about seeing a dietitian.

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