Vitamin A sources? It is the most common question at the present time. To fill the vitamin A demand of human body you must know the Vitamin A sources. Firstly, you need to know about vitamin A, then vitamin A sources. Besides, the benefits of vitamin A, side-effect, and daily dose are discussed.
Vitamin A
Vitamin A is a water-insoluble (fat soluble) vitamin. Most importantly, it is a natural antioxidant. Vitamin A exists in two forms: as retinol in animal and as β carotene in vegetables and fruits. C20H30O is the molecular formula of vitamin A.
Besides, other Names of Vitamin A are:
- Axerophthol,
- vitamin A1,
- Retinol,
- Anti-infective vitamin
Type of Vitamin A
Vitamin A is mainly 2 types
Vitamin. A1: Retinol
Vit. A2: Dehydro-retinol
Vitamin A Sources
Vitamin A sources are classified into 2 major groups:
- Animal Sources: The most important source of vitamin A is fish liver (e.g. Cod, Tuna, and Halibut), Pyloric Ceca of Fish, Retina, Corpus-Lutenum, Lung, Kidney, Butter, Milk, Egg and Yolk, etc. In addition, seawater fish has only vitamin A1, whereas freshwater has both A1and A2.
- Plant Sources: Dark Green Leafy Vegetables, Sweet Potatoes, Sweet Tomatoes, Carrots, Pumpkin, Yellow, Red Fruits, and Red Palm Oil, etc.
Vitamin A sources are:
| Vitamin A Sources | Retinol activity equivalences (RAEs) value per 100 grams of the foodstuff (average). | Percentage of the adult male RDA (Recommended Dietary Allowances) per 100 grams of the foodstuff (average) |
| 1. Cod liver oil | 30000 μg | 3333% |
| 2. Turkey Liver | 8058 μg | 895% |
| 3. Beef, Pork, Fish Liver | 6500 μg | 722% |
| 4. Chicken Liver | 3296 μg | 366% |
| 5. Red Capsicum | 2081 μg | 231% |
| 6. Potato (Sweet) | 961 μg | 107% |
| 7. Carrot | 835 μg | 93% |
| 8. Leaf of Broccoli | 800 μg | 89% |
| 9. Butter | 684 μg | 76% |
| 10. Kale | 681 μg | 76% |
| 11. Collard greens (frozen then boiled) | 575 μg | 64% |
| 12. Dandelion greens | 508 μg | 56% |
| 13. Spinach | 469 μg | 52% |
| 14. Pumpkin | 426 μg | 43% |
| 15. Collard greens | 333 μg | 37% |
| 16. Cheddar cheese | 169 μg | 29% |
| 17. Cantaloupe melon | 169 μg | 19% |
| 18. Egg | 140 μg | 16% |
| 19. Apricot | 96 μg | 11% |
| 20. Papaya | 55 μg | 6% |
| 21. Tomatoes | 42 μg | 5% |
| 22. Mango | 38 μg | 4% |
| 23. Pea | 38 μg | 4% |
| 24. Broccoli florets | 31 μg | 3% |
| 25. Milk | 28 μg | 3% |
| 26. Green Bell Pepper | 18 μg | 2% |
| 27. Spirulina | 3 μg | 0.3% |
Health Benefits of vitamin A
- Prevents the night blindness (inability of the eye to see at night) and Xerophthalmia (hardening of the cornea).
- Prevents dryness of the skin and hair.
- Enhances immune system function by supporting and promoting the activities of white blood cell as well as other immune-related cells.
- It inhabits the damaging effects of free radicals.
- As an antioxidants vitamin A slow aging naturally.
- Helps to prevent cancer.
- Prevents retardation of growth.
Dietary Reference Intake of Vitamin A
| Life stage
of Human | RDA (Recommended
Dietary Allowances) Adequate intakes (AI) μg/day | Maximum limit
μg/day |
| Infants
0–6 months 7–12 months | 400
500 | 600
600 |
| Children
1–3 years 4–8 years |
300 400 |
600 900 |
| Males
9–13 years 14–18 years 19 – >70 years |
600 900 900 |
1700 2800 3000 |
| Females
9–13 years 14–18 years 19 – >70 years |
600 700 700 |
1700 2800 3000 |
| Pregnancy
<19 years 19 – >50 years |
750 770 |
2800 3000 |
| Lactation
<19 years 19 – >50 years |
1200 1300 |
2800 3000 |
The aforementioned vitamin A sources are most common. Besides, many other Vitamin A sources are available in several regions in the world. Studies show that most colorful fruits and vegetables are sources of vitamin A. Moreover, various vitamin A supplements are available as sources of vitamin A. But, Natural vitamin A sources are safer than supplemental sources. Hence, take vitamin A from natural Vitamin A sources to avoid complications.
Visitors are also read: Vitamin, Pro-vitamin, Anti-vitamin