National Institutes of Health
, adult men should get 900 micrograms of vitamin A per day and adult women should get 700 mcg. Foods like sweet potatoes, carrots, beef liver, spinach, red peppers, and cantaloupe are all good sources of the nutrient. For instance, one sweet potato contains 1,403 mcg of vitamin A—more than the recommended daily allowance—and a half cup of spinach contains 573 mcg of vitamin A.
Vitamin A is a fat-soluble, which means it’s best to pair vitamin A-rich foods with foods higher in fat because your body will better absorb the nutrient that way. Although the average age of the participants in this study were in their 50s, Cho said the results don’t just apply to a middle-aged population.“Squamous cell carcinoma is a disease of older age,” she says. “However, cancer development takes long time. Therefore, the message is relevant to younger people—it will be good for them to adopt healthy dietary habits of lots of fruits and vegetables with high vitamin A.
The bottom line? In addition to making sure you remember to apply sunscreen regularly before going outside, including foods that are rich in vitamin A in your diet can also help prevent against skin cancer.Danielle specializes in interpreting and reporting the latest health research and also writes and edits in-depth service pieces about fitness, training, and nutrition.
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