Vitamin A
Supports skin health, vision and boosts your immune system
Daily Target:
700 micrograms (µg) for men / 600 µg for women
Vitamin A is a versatile nutrient that plays a few crucial roles in your body. It comes in two main forms: one is ready-to-use and found in foods like eggs, yogurt, and oily fish. The other is found in colourful plants — think carrots, sweet potatoes, and spinach—and your body cleverly converts it into the form it needs. While it's a vital nutrient, it's best to get your Vitamin A from a balanced diet rather than high-dose supplements, as your body stores it for later use.
Good sources
1 carrot

provides
835 µg
1 egg

provides
70 µg
1/2 a mango

provides
54 µg
15 spinach leaves

provides
281 µg
1 sweet potato

provides
960 µg
What the research says
🇬🇧Learn about vitamin A's key role in your health, the best food sources, and the daily amount to aim for.NHS: vitamin A guidance