Food sources of vitamin A:

Foods rich in vitamin A.

Vitamin A is a fat soluble vitamin that plays many important functions in our body.



It is essential to maintain a healthy skin, skeleton, soft tissue, teeth and mucous membranes. Vitamin A can help to improve and preserve your eyesight and also help to fight off viral infections. Preformed retinols and pro vitamin carotenoids are the two main sources vitamin A is derived from.



Carotenoids are studied to have a highest vitamin A activity.  For example beta carotene, a carotenoid is mainly found in dark leafy vegetables and yellow-orange plants and vegetables. Retinoids (retinoic acid and retinal) are commonly found in dairy products, eggs and organ meats like liver, brain and kidney. Carotenoids like alpha carotene, beta carotene, and gamma carotene are converted to vitamin A in the body and thus are sometimes referred as ‘pro-vitamin A’.

Foods rich in vitamin A include organ meats like liver, giblets, eggs, dairy products. Vitamin A is also found in many yellow-orange colored fruits and vegetables like papaya, mango, carrots, pumpkin. Other good sources of vitamin A include dark leafy vegetables like spinach, sweet potato, kale, cantaloupes, turnip greens, collards, green beets, winter squash, mustard greens, and dandelion greens. Animal sources of vitamin A are not only rich in this fat soluble vitamin but also absorbed and utilized well in the body compared to plant sources of vitamin A.

An inadequate intake or some problems in absorption can cause deficiency of vitamin A. Often the deficiency is seen only in developing countries where there is strict restrictions in the diet or there is excess consumption of alcohol. Some common symptoms of vitamin A deficiency include dry skin, night blindness or difficulty in adapting vision in dark area from a bright area, low immune system, and loss of appetite, bone abnormalities and growth retardation. Vitamin A when administered on time under proper supervision can eliminate all the deficiency symptoms.

Rarely vitamin A can also cause toxicity or side effects when taken in high amounts. Toxicity only result after ingested of a high dose more than 330,000 IU by children and 660,000 IU by adults.



Although this is rare, it can cause severe birth defects in case of a pregnant lady and can be toxic to the fetus.

Daily recommended vitamin A levels can be easily be accomplished by consuming a balanced diet rich in variety of fresh fruits and vegetables. If you wish to start any supplements for this fat soluble vitamin then consult a specialist for exact dosage and recommendation to avoid any complications.