Dairy products, liver, fish, and fortified cereals; the top sources of provitamin A include carrots, broccoli, cantaloupe, and squash.
Preformed vitamin A is found in foods from animal sources, including dairy products, fish, and meat (especially liver). By far the most important provitamin A carotenoid is beta-carotene; other provitamin A carotenoids are alpha-carotene and beta-cryptoxanthin. Because the body converts all dietary sources of vitamin A into retinol, 1 mcg of physiologically available retinol is equivalent to the following amounts from dietary sources: 1 mcg of retinol, 12 mcg of beta-carotene, and 24 mcg of alpha-carotene or beta-cryptoxanthin. Vitamin A is a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits. You can also contribute to your vitamin A intake by including good sources of beta-carotene in your diet, as this can be converted into vitamin A by the body. The main food sources of beta-carotene are: 1  yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers. The top food sources of vitamin A in the U.S. diet include dairy products, liver, fish, and fortified cereals; the top sources of provitamin A include carrots, broccoli, cantaloupe, and squash [ 4, 5 ]. Other sources of preformed vitamin A are milk and eggs, which also include some provitamin A [ 2 ]. Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils [ 2 ]. The leading sources of pro vitamin A carotenes are dark green leafy vegetables, such as collards and spinach, and yellow-orange vegetables, such as carrots, sweet potatoes, yams, and squash. Food Sources. Vitamin A comes from animal sources, such as eggs, meat, fortified milk, cheese, cream, liver, kidney, cod, and halibut fish oil. However, all of these sources -- except for skim milk that has been fortified with Vitamin A -- are high in saturated fat and cholesterol. The best source of vitamin A is liver in animal products. Other good sources include sweet potatoes, carrots, dark leafy greens, eggs, tomatoes and fortified milk.
http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-A.aspx http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ https://www.sharecare.com/health/vitamin-a/sources-of-vitamin-a https://www.nlm.nih.gov/medlineplus/ency/article/002400.htm https://www.sharecare.com/health/vitamin-a/sources-of-vitamin-a
good sources of vitamin a