Why Vitamin A is Important for Skin Health
Essential for Skin Health
Vitamin A plays a critical role in supporting Skin Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Maintains healthy vision and prevents night blindness
Additional Support
Supports immune system function
Daily Target for Skin Health
800 µg per day
Adjusted based on Skin Health goals
Best Vitamin A-Rich Foods for Skin Health
These foods provide the most Vitamin A while supporting your Skin Health goals:
| Rank | Food | Vitamin A per 100g | % Daily Value | Skin Health Score |
|---|---|---|---|---|
| 0 | Beef Liver | 9442.0 | 1180% | |
| 1 | Swiss Chard (Cooked) | 5148.0 | 644% | |
| 2 | Cantaloupe (Muskmelon) | 3382.0 | 423% | |
| 3 | Goji Berries (Dried) | 1260.0 | 158% | |
| 4 | Sweet Potato | 709.0 | 89% | |
| 5 | Kale | 681.0 | 85% | |
| 6 | Spinach | 469.0 | 59% | |
| 7 | Nori (Seaweed) | 260.0 | 33% | |
| 8 | Red Bell Peppers | 187.0 | 23% | |
| 9 | Chlorella | 165.0 | 21% | |
| 10 | Eggs | 149.0 | 19% | |
| 11 | Wheatgrass | 120.0 | 15% | |
| 12 | Asparagus (Cooked) | 108.0 | 14% | |
| 13 | Açaí (Frozen) | 100.0 | 13% | |
| 14 | Mango (Fresh) | 89.0 | 11% |
How Much Vitamin A Do You Need?
General Population
900 µg (Men)
700 µg (Women)
Sample Daily Meal Plan
Here's how to reach your Vitamin A target naturally:
Breakfast
- Beef Liver - 100g (9442.0 )
Total: 9442
Lunch
- Swiss Chard (Cooked) - 100g (5148.0 )
Total: 5148
Dinner
- Cantaloupe (Muskmelon) - 100g (3382.0 )
Total: 3382
Snack
- Goji Berries (Dried) - 50g (630.0 )
Total: 630
Daily Total: 18602 µg (2325% of target)
✓ Signs of Adequate Vitamin A
- Improved Skin Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Vitamin A Deficiency
- Night blindness and dry eyes
- Frequent infections
- Dry, rough skin
- Delayed growth in children
- Poor wound healing
- Reproductive issues
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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