People who ate the most whole-food sources—rather than supplements—of this important vitamin cut their chances of the disease.
, 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.
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.
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