By Rena Unger | July 19, 2011

Photo: Rena Unger

Vitamin A, along with vitamins D, E & K, is a fat soluble micronutrient. This means the body’s ability to absorb this nutrient is influenced by the presence of fat at time of digestion. If you are deficient in vitamin A, or vitamins D, E or K, the first step might be to assess how much fat you are consuming, as well as the quality of the fat in your diet.

Vitamin A is a valuable nutrient responsible for the following care and maintenance of the body:

  • Strong vision and overall eye function and health
  • Growth and repair of body tissue
  • Healthy skin
  • Reproduction
  • Enhanced immune system
  • Strong bones and teeth
  • Mucous membrane formation and function for lungs, nose, sinus, eyelids, throat, mouth, stomach and digestive tract

The carrot is certainly the most commonly recognized source of vitamin A, but leafy green vegetables are actually the best source of this micronutrient. Here is the full list of vitamin A packed foods:

  • Dark leafy greens including spinach, kale, and beet greens
  • Orange vegetables including carrots, butternut squash and pumpkin
  • Fish liver oil
  • Grass-fed butter
  • Free range organic eggs
  • Pasture raised organic animal protein
  • Barley
  • Orange fruits including cantaloupe, papaya, apricots, peaches and mangos

Check out my vitamin A-licious recipe for Sweet & Tangy Carrot Salad with Coconut Lime Dressing. This recipe is packed with good quality, good for you and delicious fats to maximize your vitamin A absorption.

Eat well!

Rena Unger
Holistic Nutrition Chef & Culinary Educator
If you would like to reach out to Rena Unger personally please click here.

Photo: Rena Unger

  • 1/2 lb carrots, grated (about 2 cups)
  • 1/2 cup chopped cashews
  • 1/2 cup raisins
  • 1/2 cup thinly sliced scallions
  • 1/4 cup chopped cilantro
For the Dressing:
  • Juice of 2 limes, 1/3 cup
  • 1/4 cup coconut oil, warm to liquefy
  • 2 tbsp toasted sesame oil
  • 2 cloves garlic
  • Salt and pepper, to taste


1, Mix carrots, cashews, raisins, scallions and cilantro in a bowl

2. Blend dressing ingredients

3. Liberally coat carrot salad with dressing. Season with salt and pepper to taste.

More about: , , , ,

You Might Also Like:

Featured Recipe

More Recipes

Meet the Team

About The Team

Whether it’s finding the best goat tacos in LA, spotting a well-worn vintage bag in Sweden, or interviewing the “crab man” selling seafood on a corner in Harlem, we tell stories seen from Chef Marcus Samuelsson‘s point of view. MarcusSamuelsson.com strives to create conversations about food, nutrition, culture, art, and design. We want to find Read More


Streetbird Rotisserie
Marcus’ Bermuda
Eatery Social Taqueria
Red Rooster Harlem
Ginny’s Supper Club
Uptown Brasserie
American Table Cafe and Bar
Kitchen and Table
American Table Brasserie and Bar
Marc Burger