Striving4Zen

Vitamin A helps with your vision, bone growth, cell growth and repair, and cell division. It helps regulate the immune system, and makes white blood cells, which help to fight off infections. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses. It also speeds up healing when you get cut, and prevents your skin from aging.

It's a good thing that vitamin A is found in so many of our foods, so you usually get enough in your diet. Colorful fruits and veggies are great sources of this vitamin. The RDA (recommended daily allowance) for women is 2,310 IU of Vitamin A a day.

Here's a chart of common everyday foods:

Food	Amount	Amount of Vitamin A (in IU)
Sweet Potato (baked)	1/2 cup	15,740
Carrot	1 medium	10,255
Acorn Squash	1/2 cup	439
Apple	1 medium	75
Fresh Apricot	1 medium	674
Arugala	1 cup	475
Asparagus (steamed)	6 medium spears	905
Banana	1 medium	76
Beet greens (cooked)	1/2 cup	5,511
Red pepper	1/2 cup	2,333
Yellow Pepper	1/2 cup	150
Broccoli (steamed)	1/2 cup	1,207
Butternut Squash (cooked)	1/2 cup	10,950
Grapefruit	1/2 medium	1,414
Corn on the cob	1 medium ear	146
Kale (steamed)	1/2 cup	8,854
Spinach (raw)	1 cup	2,813
Strawberries (fresh)	1/2 cup	10
Plum	1 medium	227
Peach	1 medium	319
Orange	1 medium	295
Watermelon	1/2 cup	438
Zucchini (steamed)	1/2 cup	1,005

Source

Labels: balanced diet, eating for good skin, healthy diet, nutrition, skin care, Vitamin A