Best 27 Natural Sources of Vitamin A and Its Benefits, Daily Dose

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 oil30000 μg3333%
2.            Turkey Liver8058 μg895%
3.            Beef, Pork, Fish Liver6500 μg722%
4.            Chicken Liver3296 μg366%
5.            Red Capsicum2081 μg231%
6.            Potato (Sweet)961 μg107%
7.            Carrot835 μg93%
8.            Leaf of Broccoli800 μg89%
9.            Butter684 μg76%
10.          Kale681 μg76%
11.        Collard greens (frozen then boiled)575 μg64%
12.          Dandelion greens508 μg56%
13.          Spinach469 μg52%
14.          Pumpkin426 μg43%
15.          Collard greens333 μg37%
16.          Cheddar cheese169 μg29%
17.          Cantaloupe melon169 μg19%
18.          Egg140 μg16%
19.          Apricot96 μg11%
20.          Papaya55 μg6%
21.          Tomatoes42 μg5%
22.          Mango38 μg4%
23.          Pea38 μg4%
24.          Broccoli florets31 μg3%
25.          Milk28 μg3%
26.          Green Bell Pepper18 μg2%
27.          Spirulina3 μg0.3%

Health Benefits of vitamin A

  1. Prevents the night blindness (inability of the eye to see at night) and Xerophthalmia (hardening of the cornea).
  2.  Prevents dryness of the skin and hair.
  3.  Enhances immune system function by supporting and promoting the activities of white blood cell as well as other immune-related cells.
  4. It inhabits the damaging effects of free radicals.
  5. As an antioxidants vitamin A slow aging naturally.
  6. Helps to prevent cancer.
  7. 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.

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