Hopefully by the end of this article you’ll have no doubts about this subject.
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Sources of carotenoids
It’s important to eat a variety of fruit and vegetables, and vegans should include a really rich source of carotenoids in their daily diets, such as (orange) sweet potato, butternut squash, carrot or spinach. Here are some tips that will help you to get enough carotenoids every day:
Choose one…
…or choose two
Medium sweet potato
Three heaped tablespoons of butternut squash
Three heaped tablespoons of carrot
Cereal bowl of fresh spinach or four heaped tablespoons of cooked spinach Three dried apricots
Four heaped tablespoons of kale
Slice of cantaloupe melon (2 inches or 5cm wide)
Four heaped tablespoons of spring greens
You can compare your diet to our guidelines using the free VNutrition app. These are general guidelines about nutrition.
If you have concerns about your diet, please talk to your doctor about seeing a dietitia.
How Much Do You Need Daily?
Hy skin and mucus membranes, immune system, eye health and vision. Beta-carotene is also an antioxidant, protecting your cells and DNA from free radicals that can cause damage.
Large doses of beta-carotene from supplements (not from food) may increase the risk of lung cancer in smokers, in people who have been heavily exposed to asbestos at work and possibly in other people too. You can’t have too much beta-carotene from plant food so there is no limit on the intake of beta-carotene rich foods.
Vegan Sources Of Vitamin A
As mentioned, most dietary sources of vitamin A in its active form of retinol are from animal-derived foods.
There are many carotenoids (a type of photosynthetic pigment made by many plants and algae) that can be turned into vitamin A by the human body. Beta-carotene is the most abundant and, as the name suggests, it is present in carrots, among many other vegan-friendly foods as detailed below.
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Vegans do not eat foods that come from animals, including dairy products and eggs.