Vitamin A is a key nutrient for keeping our eyes healthy and our vision keen. But that’s not all it’s good for. vitamin A helps promote bone growth, keeps the immune system strong, fights disease as a powerful antioxidant — and maintains a vigorous reproductive system.
The Recommended Daily Allowance (RDA) for adult men is 900 mg and 700 mg for adult women.
Here are the top 10 food sources for vitamin A, according to the USDA’s Dietary Guidelines for Americans.
Spinach - It may not have the yellow or orange color that's the hallmark of the other big beta carotene sources, but one half cup of spinach offers a healthy 573 mg of vitamin A and only 30 calories. While you can always sauté some spinach or add it to your salad.