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 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:
- vitamin A1,
- 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
Adequate intakes (AI)
19 – >70 years
19 – >70 years
19 – >50 years
19 – >50 years
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