Updated November 2023

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Optimal nutrition is something that everyone wishes they could achieve, but it is harder than one thinks. We all see these recipes of delicious-looking meals but then read the ingredient list and aren’t sure if we would want to even try half of them.

Eating healthy is associated with bland, expensive food; that is what gets in most people’s way. They have the perception that even if they did want to eat completely clean, they couldn’t because it just wouldn’t be enjoyable or worth it.

I am going to try and break that view. I am starting a challenge for myself, which I will record in these nutrient diaries, to transform my eating habits in a way that will change and benefit my body in the long term. No fad diets. No going all in, cold turkey.

Each week, I am going to add one nutrient to my diet with the aim of getting the full amount that my body needs. Over time, I will slowly build up the ideal diet composed of all the macros, vitamins, and minerals the human body craves and is meant to be absorbing.

So, week 1: VITAMIN A

This past week, I made sure to eat 2310 IU every day. This is the recommended amount for women, while men need around 3000 IU.

Best Sources of Vitamin A

The following foods are considered some of the best sources of vitamin A!

Carrots
Spinach
Sweet potatoes
Broccoli
Cantaloupe
Kale
Eggs
Salmon

Benefits of Consuming Vitamin A

If you are diligent with consuming enough vitamin A on a regular basis, then you may experience the following benefits.

May lower your risk for cancer
Prevents night blindness
Aids in the body’s immune system
Supports bone growth and development
Helps with acne
Plays an important role in egg and sperm development
Helps with skin and hair growth

Example Vitamin A-Rich Meal

The most common meal I am consuming to get enough vitamin A daily is a smoothie! For an affordable, cheap way to get this nutrient every day, try the recipe below!

Breakfast Smoothie

1 cup of spinach (where the vitamin A is at!)
1/2 cup almond milk
1 banana
1 cup frozen berries
2 tbsp almond butter