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Sources of Vitamin A

Foods rich in vitamin A (retinol) include those of animal origin such as sheep liver, egg yolk, wholemilk, butter and ghee (clarified butter). Vegetables such as colocasia, turnip greens, drumsticks, beet, carrots, and spinach contain a lot of carotene. Fruits like mangoes, apricots, gooseberries, raspberries, and oranges are also rich in carotene.

More than hundred different cartenoids have been identified and these have individual amounts of vitamin A activity. Between 6 and 12 mcg are equivalent to 1 mcg of retinol.

The dose of retinol in vitamin supplements is often given in International Units (IUs). To convert mcg into IUs, multiply by 3.33. For example, 100g of mangoes contain 2800 X 3.33 = 9324 IU.

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