What vitamin A does
Vitamin A is essential for vision (especially in dim light), healthy skin and mucous membranes, and a working immune system.
How much
Adults need about 700–900 µg (retinol activity equivalents) a day.
Plant sources
Plants contain beta-carotene and other carotenoids, which your body converts into vitamin A as needed — so you can’t overdose from food. The richest sources are orange and dark green: sweet potatoes, carrots, pumpkin, butternut squash, mango, spinach and kale.
How many portions of each food would cover a day's vitamin A?
Tips
Eat them with a little fat, and lightly cooked carrots give up more carotene than raw (Add fat to your greens, Orange). High-dose vitamin A supplements are a different matter — avoid them in pregnancy.