Vitamin A

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.

Rich Food Sources of Vitamin A - values per 100g
Vegetables (Carotenoids)	mcg	Fruits (Carotenoids)	mcg
Carrots	12000	Mangoes, ripe	2800
Parsley	7000	Persimmon	2200
Spinach	5600	Apricots, fresh	2200
Sweet Potatoes	4000	Oranges	1200
Broccoli	2000	Raspberries	1200
Meat, Poultry, Milk products & Fats(Retinol)			mcg
Cooked calf's liver			40000
Liver sausage			2500
Butter			850
Cow's Milk			420

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.

More on Vitamin A

Vitamin A Benefits

Vitamin A Deficiency Symptoms

Vitamin A General Information

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