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Top 15 Foods High in Vitamin A for Healthy Vision, Skin, Bones, Reproduction & Hormone Synthesis

Updated on June 25, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

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15. Whole Grain Total Cereal

In 3/4 cup (30 grams) of General Mill's whole grain Total cereal, there are 100 calories, 1 gram of total fat, 190 milligrams of sodium, 23 grams of total carbohydrates, 3 grams of dietary fiber, 5 grams of sugar and 2 grams of protein. For vitamins, there is 500 IU of vitamin A (35% of daily value), 60 milligrams of vitamin C (100% of daily value), 39.9 IU of vitamin D (10% of daily value), 13.5 milligrams of vitamin E (67% of daily value), 1.5 milligrams of thiamin (100% of daily value), 1.7 milligrams of riboflavin (100% of daily value), 20 milligrams of niacin (100% of daily value), 2 milligrams of vitamin B6 (100% of daily value), 400 micrograms of folate (100% of daily value), 6 micrograms of vitamin B12 (100% of daily value), 10 milligrams of pantothenic acid (100% of daily value), 5.7 milligrams of choline and 50.4 milligrams of betaine.


For minerals, there are 1,000 milligrams of calcium (100% of daily value), 18 milligrams of iron (100% of daily value), 24 milligrams of magnesium (6% of daily value), 80.1 milligrams of phosphorus (8% of daily value), 90 milligrams of potassium (3% of daily value), 15 milligrams of zinc (100% of daily value), .1 milligrams of copper (4% of daily value) and 1.2 micrograms of selenium (2% of daily value). For fatty acids, there are 13.8 milligrams of the omega-3 fatty acids and 196 milligrams of the omega-6 fatty acids per serving.

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14. Red Bell Peppers

In one 100 gram serving size, there are 31 calories, 4 milligrams of sodium, 6 grams of total carbohydrates, 2 grams of dietary fiber, 4 grams of sugar and 1 gram of protein. For vitamins, there is 3,131 IU of vitamin A (63% of daily value), 128 milligrams of vitamin C (213% of daily value), 1.6 milligrams of vitamin E (8% of daily value), 4.9 micrograms of vitamin K (6% of daily value), .1 milligrams of thiamin (4% of daily value), .1 milligrams of riboflavin (5% of daily value), 1 milligram of niacin (5% of daily value), .3 milligrams of vitamin B6 (15% of daily value), 46 micrograms of folate (11% of daily value), .3 milligrams of pantothenic acid (3% of daily value) and 5.6 milligrams of choline.


For minerals, there are 7 milligrams of calcium (1% of daily value), .4 milligrams of iron (2% of daily value), 12 milligrams of magnesium (3% of daily value), 26 milligrams of phosphorus (3% of daily value), 211 milligrams of potassium (6% of daily value), .3 milligrams of zinc (2% of daily value) and .1 milligrams of manganese (6% of daily value). For fatty acids, there are 25 milligrams of the omega-3 fatty acids and 45 milligrams of the omega-6 fatty acids in each serving size.

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13. Cantaloupes

For one cup diced (156 grams) of cantaloupe, there are 53 calories, 25 milligrams of sodium, 14 grams of total carbohydrates, 1 gram of dietary fiber, 12 grams of sugar and 1 gram of protein. For vitamins, there is 5,276 IU of vitamin A (106% of daily value), 57.2 milligrams of vitamin C (95% of daily value), 3.9 microgram of vitamin K (5% of daily value), .1 milligrams of thiamin (4% of daily value), 1.1 milligrams of niacin (6% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 32.8 micrograms of folate (8% of daily value), .2 milligrams of pantothenic acid (2% of daily value), 11.9 milligrams of choline and .2 milligrams of betaine.


For minerals, there are 14 milligrams of calcium (1% of daily value), .3 milligrams of iron (2% of daily value), 18.7 milligrams of magnesium (5% of daily value), 23.4 milligrams of phosphorus (2% of daily value), 417 milligrams of potassium (12% of daily value), .3 milligrams of zinc (2% of daily value), .1 milligrams of copper (3% of daily value), .1 milligrams of manganese (3% of daily value), 6 micrograms of selenium (1% of daily value) and 1.6 micrograms of fluoride. For fatty acids, there are 71.7 milligrams of the omega-3 fatty acids and 54.6 milligrams of the omega-6 fatty acids per serving.

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12. Swiss Chard

In 100 grams of swiss chard, there are 19 calories, 213 milligrams of sodium, 4 grams of total carbohydrates, 2 grams of dietary fiber, 1 gram of sugar and 2 grams of protein. For vitamins, there is 6,116 IU of vitamin A (122% of daily value), 30 milligrams of vitamin C (50% of daily value), 1.9 milligrams of vitamin E (9% of daily value), 830 micrograms of vitamin K (1038% of daily value), .1 milligrams of riboflavin (5% of daily value), .4 milligrams of niacin (2% of daily value), .1 milligrams of vitamin B6 (5% of daily value), 14 micrograms of folate (3% of daily value), .2 milligrams of pantothenic acid (2% of daily value), 18 milligrams of choline and .3 milligrams of betaine.


For minerals, there are 51 milligrams of calcium (5% of daily value), 1.8 milligrams of iron (10% of daily value), 81 milligrams of magnesium (20% of daily value), 46 milligrams of phosphorus (5% of daily value), 379 milligrams of potassium (11% of daily value), .4 milligrams of zinc (2% of daily value), .2 milligrams of copper (9% of daily value), .4 milligrams of manganese (18% of daily value) and .9 micrograms of selenium (1% of daily value). For fatty acids, there are 7 milligrams of the omega-3 fatty acids and 63 milligrams of the omega-6 fatty acids for one 100 gram serving size.

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11. Chinese Cabbage (Pak-Choi)

In 1 cup (170 grams) of Chinese cabbage, there are 20 calories, 58 milligrams of sodium, 3 grams of total carbohydrates, 2 grams of dietary fiber, 1 gram of sugar and 3 grams of protein. For vitamins, there is 7,223 IU of vitamin A (144% of daily value), 44.2 milligrams of vitamin C (74% of daily value), .2 milligrams of vitamin E (1% of daily value), 57.8 micrograms of vitamin K (72% of daily value), .1 milligrams of thiamin (4% of daily value), .1 milligrams of riboflavin (6% of daily value), .7 milligrams of niacin (4% of daily value), .3 milligrams of vitamin B6 (14% of daily value), 69.7 micrograms of folate (17% of daily value), .1 milligrams of pantothenic acid (1% of daily value), 20.6 milligrams of choline and .3 milligrams of betaine.


For minerals, there are 158 milligrams of calcium (16% of daily value), 1.8 milligrams of iron (10% of daily value), 18.7 milligrams of magnesium (5% of daily value), 49.3 milligrams of phosphorus (5% of daily value), 631 milligrams of potassium (18% of daily value), .3 milligrams of zinc (2% of daily value), .2 milligrams of manganese (12% of daily value) and .7 micrograms of selenium (1% of daily value). For fatty acids, there are 69.7 milligrams of the omega-3 fatty acids and 52.7 milligrams of the omega-6 fatty acids per serving.

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10. Parsley

In 100 grams of fresh parsley, there are 36 calories, 1 gram of total fat, 56 milligrams of sodium, 6 grams of total carbohydrates, 3 grams of dietary fiber, 1 gram of sugar and 3 grams of protein. For vitamins, there is 8,425 IU of vitamin A (168% of daily value), 133 milligrams of vitamin C (222% of daily value), .7 milligrams of vitamin E (4% of daily value), 1,640 micrograms of vitamin K (2,050% of daily value), .1 milligrams of thiamin (6% of daily value), .1 milligrams of riboflavin (6% of daily value), 1.3 milligrams of niacin (7% of daily value), .1 milligrams of vitamin B6 (4% of daily value), 152 micrograms of folate (38% of daily value), .4 milligrams of pantothenic acid (4% of daily value) and 12.8 milligrams choline.


For minerals, there are 138 milligrams of calcium (14% of daily value), 6.2 milligrams of iron (34% of daily value), 50 milligrams of magnesium (12% of daily value), 58 milligrams of phosphorus (6% of daily value), 554 milligrams of potassium (16% of daily value), 1.1 milligrams of zinc (7% of daily value), .1 milligrams of copper (7% of daily value) and .2 milligrams of manganese (8% of daily value). For fatty acids, there are 8 milligrams of the omega-3 fatty acids and 115 milligrams of the omega-6 fatty acids for each 100 gram serving size.

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9. Goji Berries

The berries are a great antioxidant for the immune system, and studies show they're also effective for regulating blood sugar levels. Goji berries are a great source of vitamin A, potassium, iron and selenium. In 100 grams, there are 83 calories, 1 gram of total fat, 24 milligrams of sodium, 21 grams of total carbohydrates, 8 grams of dietary fiber, 13 grams of sugar and 11 grams of protein. Fresh goji berries contain more copper over avocados, guavas, mangos, blackberries and other fruits.


For vitamins and minerals, there is 9,000 IU of vitamin A (180% of daily value), 19.2 milligrams of vitamin C (32% of daily value), 1.3 milligrams of riboflavin (75% of daily value), 100 milligrams of calcium (10% of daily value), 9 milligrams of iron (50% of daily value), 840 milligrams of potassium (24% of daily value), 2.7 milligrams of zinc (18% of daily value), 2 milligrams of copper (100% of daily value) and 63.7 micrograms of selenium (91% of daily value).

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8. Spinach

In 100 grams of spinach, there are 23 calories, 79 milligrams of sodium, 4 grams of total carbohydrates, 2 grams of dietary fiber and 3 grams of protein. For other vitamins, there is 9,376 IU of vitamin A (188% of daily value), 28.1 milligrams of vitamin C (47% of daily value), 2 milligrams of vitamin E (10% of daily value), 483 micrograms of vitamin K (604% of daily value), .1 milligrams of thiamin (5% of daily value), .2 milligrams of riboflavin (11% of daily value), .7 milligrams of niacin (4% of daily value), .2 milligrams of vitamin B6 (10% of daily value), 194 micrograms of folate (49% of daily value), .1 milligrams of pantothenic acid (1% of daily value), 18 milligrams of choline and 550 milligrams of betaine.


For minerals, there are 99 milligrams of calcium (10% of daily value), 2.7 milligrams of iron (15% of daily value), 79 milligrams of magnesium (20% of daily value), 49 milligrams of phosphorus (5% of daily value), 558 milligrams of potassium (16% of daily value), .5 milligrams of zinc (4% of daily value), .1 milligrams of copper (6% of daily value), .9 milligrams of manganese (45% of daily value) and 1 microgram of selenium (1% of daily value). For fatty acids, there are 138 milligrams of the omega-3 fatty acids and 26 milligrams of the omega-6 fatty acids for each serving size.

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7. Dried Basil

In one 100 grams serving size of dried basil, there are 251 calories, 4 grams of total fat, 34 milligrams of sodium, 61 grams of total carbohydrates, 40 grams of dietary fiber and 14 grams of protein. For vitamins, there is 9,376 IU of vitamin A (188% of daily value), 61.2 milligrams of vitamin C (102% of daily value), 7.5 milligrams of vitamin E (37% of daily value), 1,715 micrograms of vitamin K (2,143% of daily value), .1 milligrams of thiamin (10% of daily value), .3 milligrams of riboflavin (19% of daily value), 6.9 milligrams of niacin (35% of daily value), 2.3 milligrams of vitamin B6 (116% of daily value), 274 micrograms of folate (69% of daily value), 54.9 milligrams of choline and 16.1 milligrams of betaine.


For minerals, there are 2,113 milligrams of calcium (211% of daily value), 42 milligrams of iron (233% of daily value), 422 milligrams of magnesium (106% of daily value), 490 milligrams of phosphorus (49% of daily value), 3,433 milligrams of potassium (98% of daily value), 5.8 milligrams of zinc (39% of daily value), 1.4 milligrams of copper (68% of daily value), 3.2 milligrams of manganese (158% of daily value) and 2.8 micrograms of selenium (4% of daily value). For fatty acids, there are 1,509 milligrams of the omega-3 fatty acids and 659 milligrams of the omega-6 fatty acids.

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6. Kale

In one 100 gram serving size of kale, there are 50 calories, 1 gram of total fat, 43 milligrams of sodium, 10 grams of total carbohydrates, 2 grams of dietary fiber and 3 grams of protein. For vitamins, there is 15,376 IU of vitamin A (308% of daily value), 120 milligrams of vitamin C (200% of daily value), 817 micrograms of vitamin K (1021% of daily value), .1 milligrams of thiamin (7% of daily value), .1 milligrams of riboflavin (8% of daily value), 1 milligram of niacin (5% of daily value), .3 milligrams of vitamin B6 (14% of daily value), 29 micrograms of folate (7% of daily value) and .1 milligrams of pantothenic acid (1% of daily value).


For minerals, there are 135 milligrams of calcium (14% of daily value), 1.7 milligrams of iron (9% of daily value), 34 milligrams of magnesium (8% of daily value), 56 milligrams of phosphorus (6% of daily value), 447 milligrams of potassium (13% of daily value), .4 milligrams of zinc (3% of daily value), .3 milligrams of copper (14% of daily value), .8 milligrams of manganese (39% of daily value) and .9 micrograms of selenium (1% of daily value. There are also 180 milligrams of the omega-3 fatty acids along with 138 milligrams of the omega-6 fatty acids.

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5. Canned Pumpkin

In 100 grams of canned pumpkin, there are 34 calories, 5 milligrams of sodium, 8 grams of total carbohydrates, 3 grams of dietary fiber, 3 grams of sugar and 1 gram of protein. For vitamins, there is 15,565 IU of vitamin A (311% of daily value), 4.2 milligrams of vitamin C (7% of daily value), 1.1 milligrams of vitamin E (5% of daily value), 16 micrograms of vitamin K (20% of daily value), .1 milligrams of riboflavin (3% of daily value), .4 milligrams of niacin (2% of daily value), .1 milligrams of vitamin B6 (3% of daily value), 12 micrograms of folate (3% of daily value), .4 milligrams of pantothenic acid (4% of daily value) and 9.8 milligrams of choline.


For minerals, there are 26 milligrams of calcium (3% of daily value), 1.4 milligrams of iron (8% of daily value), 23 milligrams of magnesium (6% of daily value), 35 milligrams of phosphorus (4% of daily value), 206 milligrams of potassium (6% of daily value), .2 milligrams of zinc (1% of daily value), .1 milligrams of copper (5% of daily value), .1 milligrams of manganese (7% of daily value) and .4 micrograms of selenium (1% of daily value). For fatty acids, there are 8 milligrams of the omega-3 fatty acids and 7 milligrams of the omega-6 fatty acids per serving.

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4. Beef Liver

In one 100 gram serving size, there are 135 calories, 4 grams of total fat, 275 milligrams of cholesterol, 69 milligrams of sodium, 4 grams of total carbohydrates and 20 grams of protein. For vitamins, there is 16,899 IU of vitamin A (338% of daily value), 1.3 milligrams of vitamin C (2% of daily value), 16 IU of vitamin D (4% of daily value), .4 milligrams of vitamin E (2% of daily value), 3.1 micrograms of vitamin K (4% of daily value), .2 milligrams of thiamin (13% of daily value), 2.8 milligrams of riboflavin (162% of daily value), 13.2 milligrams of niacin (66% of daily value), 1.1 milligrams of vitamin B6 (54% of daily value), 290 micrograms of folate (72% of daily value), 59.3 micrograms of vitamin B12 (988% of daily value), 7.2 milligrams of pantothenic acid (72% of daily value), 333 milligrams of choline and 4.4 milligrams of betaine.


For minerals, there are 5 milligrams of calcium (1% of daily value), 4.9 milligrams of iron (27% of daily value), 18 milligrams of magnesium (5% of daily value), 387 milligrams of phosphorus (39% of daily value), 313 milligrams of potassium (9% of daily value), 4 milligrams of zinc (27% of daily value), 9.8 milligrams of copper (488% of daily value), .3 milligrams of manganese (16% of daily value) and 39.7 micrograms of selenium (57% of daily value). For fatty acids, there are 7 milligrams of the omega-3 fatty acids and 318 milligrams of the omega-6 fatty acids.

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3. Sweet Potato

In 1 cup (133 grams) serving size of a sweet potato, there are 114 calories, 73 milligrams of sodium, 27 grams of total carbohydrates, 4 grams of dietary fiber, 6 grams of sugar and 2 grams of protein. For vitamins, there is 18,866 IU of vitamin A (377% of daily value), 3.2 milligrams of vitamin C (5% of daily value), .3 milligrams of vitamin E (2% of daily value), 2.4 micrograms of vitamin K (3% of daily value), .1 milligrams of thiamin (7% of daily value), .1 milligrams of riboflavin (5% of daily value), .7 milligrams of niacin (4% of daily value), .3 milligrams of vitamin B6 (14% of daily value), 14.6 micrograms of folate (4% of daily value), 1.1 milligrams of pantothenic acid (11% of daily value) and 16.4 milligrams of choline.


For minerals, there are 39.9 milligrams of calcium (4% of daily value), .8 milligrams of iron (5% of daily value), 33.2 milligrams of magnesium (8% of daily value), 62.5 milligrams of phosphorus (6% of daily value), 448 milligrams of potassium (13% of daily value), .4 milligrams of zinc (3% of daily value), .2 milligrams of copper (10% of daily value), .3 milligrams of manganese (17% of daily value) and .8 micrograms of selenium (1% of daily value). For fatty acids, there are 1.3 milligrams of the omega-3 fatty acids and 17.3 milligrams of the omega-6 fatty acids.

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2. Carrots

In 1 cup chopped (128 grams), there are 52 calories, 88 milligrams of sodium, 12 grams of total carbohydrates, 4 grams of dietary fiber, 6 grams of sugar and 1 gram of protein. For vitamins, there is 21,383 IU of vitamin A (428% of daily value based on a 2,000 calories diet), 7.6 milligrams of vitamin C (13% of daily value), .8 milligrams of vitamin E (4% of daily value), 16.9 micrograms of vitamin K (21% of daily value), .1 milligrams of thiamin (6% of daily value), .1 milligrams of riboflavin (4% of daily value), 1.3 milligrams of niacin (6% of daily value), .2 milligrams of vitamin B6, (9% of daily value), 24.3 micrograms of folate (6% of daily value), .3 milligrams of pantothenic acid (3% of daily value), 11.3 milligrams of choline and .5 milligrams of betaine.


For minerals, there are 42.2 milligrams of calcium (4% of daily value), .4 milligrams of iron (2% of daily value), 15.4 milligrams of magnesium (4% of daily value), 44.8 milligrams of phosphorus (4% of daily value), 410 milligrams of potassium (12% of daily value), .3 milligrams of zinc (2% of daily value), .1 milligrams of copper (3% of daily value), .2 milligrams of manganese (9% of daily value) and 4.1 micrograms of fluoride. For fatty acids, there are 2.6 milligrams of the omega-3 fatty acids and 147 milligrams of the omega-6 fatty acids in each serving.

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1. Moose Liver, Braised

In only 1 ounce (28 grams) of moose liver, there are 43 calories, 1 gram of total fat, 109 milligrams of cholesterol, 20 milligrams of sodium, 1 gram of total carbohydrates and 7 grams of protein. For vitamins, there is 26,884 IU of vitamin A (538% of daily value), 6.3 milligrams of vitamin C (11% of daily value), .1 milligrams of thiamin (4% of daily value), 1.1 milligrams of riboflavin (68% of daily value), 3 milligrams of niacin (15% of daily value), .3 milligrams of vitamin B6 (13% of daily value), 60.8 micrograms of folate (15% of daily value), 19.9 micrograms of vitamin B12 (331% of daily value) and 1.3 milligrams of pantothenic acid (13% of daily value).


For minerals, there are 2 milligrams of calcium (0% of daily value), 1.9 milligrams of iron (11% of daily value), 5.6 milligrams of magnesium (1% of daily value), 120 milligrams of phosphorus (12% of daily value), 65.8 milligrams of potassium (2% of daily value), 1.7 milligram of zinc (11% of daily value), .8 milligrams of copper (39% of daily value) and .1 milligrams of manganese (6% of daily value). There are 126 milligrams of the omega-3 fatty acids, but no omega-6 fatty acids in 1 oz. of moose liver.


In conclusion, beef liver, carrots, sweet potatoes, goji berries, whole grain Total cereal, moose liver, kale, spinach, swiss chard, Chinese cabbage, dried basil, canned pumpkin, cantaloupes, red bell peppers and parsley are all great sources of vitamin A. Other great sources include lamb liver, cod liver oil, butter, cheese, whole milk, salmon, winter squash, turnip greens, eggs, romaine lettuce, mango, watermelon and papaya. It can be difficult to meet the Recommended Dietary Allowance (RDA) for vitamin A for more active individuals. The RDA for adult men between the ages of 19 and 50 is 900 IU and for adult women between the same ages, the RDA is 700 IU.


10,000 IU in a single day is the tolerable upper intake level. However, 3,000 IU has been shown in some active individuals, such as athletes, to be more than enough to maintain a healthy lifestyle. Whatever is not used in the body, which will be due to excessive amounts, will later be stored in fat cells. Overdose symptoms of vitamin A include hair loss, muscular weakness, nausea, vomiting, headaches, liver damage and nervous system toxicity. Vitamin A deficiencies consists of nighttime blindness, infections and dry skin.

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References


Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Biagioli, B. (2012). Advanced concepts of personal training. Coral Gables, Florida: National Council on Strength & Fitness.


Keller, L. (2000). The men's health hard-body plan: the ultimate 12-week program for burning fat and building muscle. Emmaus, Pennsylvania: Rodale, Inc.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

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© 2018 James Foglio

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    • dredcuan profile image

      Travel Chef 

      23 months ago from Manila

      So detailed! This will be helpful to those who love counting all calorie, vitamins and minerals that they're taking everyday.

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