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Vitamin A | Spinach Salad as a part of your Skin care Diet

Vitamin A plays a significant role in skin health with many anti-acne and anti-aging supplements including Vitamin A as a key ingredient.

Video: Techei

The daily recommended intake of Vitamin A is measured in terms of retinol activity equivalents or RAE. The recommended minimum intake can range from 300 mcg RAE to 900 mcg RAE based on gender and age. During lactation, this can increase to about 1300 mcg RAE. If you come across measurements in terms of international units or IU, the rough conversion is 1 IU is about 0.3mcg RAE.

Most skin, hair, and nail supplements I come across contain about 5000 IU or 1500 mcg RAE. If you are seeking to obtain this equivalent from your diet as opposed to a supplement, spinach and goat cheese are excellent sources of Vitamin A.

Spinach and Goat Cheese Salad


Vitamin A Content

2 tsp. Fresh Lemon Juice


1 tsp. Dijon Mustard

0.2 mcg

1/4 cup Extra Virgin Olive Oil


6 ounces Baby Spinach

798 mcg

1 Medium Apple

3.75 mcg

1/2 cup Chopped Toasted or Candied Pecans

2 mcg

1/2 Thinly Sliced Red Onion


4 ounces Crumbled Goat Cheese

326.4 mcg

Kosher or Sea Salt for seasoning


Freshly Ground Black Pepper for seasoning


Total Vitamin A in Salad

1126.6 mcg with about 281.65 mcg of Vitamin A per serving


  1. In a large bowl, whisk the lemon juice with the mustard. Slowly add in the oil while continuing to whisk to create a dressing. Season with the kosher salt and pepper.

  2. Add spinach, apple, pecans, and onion to the bowl to combine with the dressing and toss.

  3. Place the salad onto 4 individual plates and top with crumbled goat cheese.

spinach skincare vitamin a


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