Vitamin A is a fat-soluble vitamin. Vitamin A is essential for the following body functions:
- vision
- growth
- body development
- healthy skin
Excess retinol consumption is linked with certain birth defects and foods high in retinol, such as liver, should be avoided by pregnant women.
Sources of Vitamin A:
| Food / 100g | Amount (µg) |
| Lamb’s liver | 17300 |
| Chicken liver | 9700 |
| Liver pate | 7400 |
| Cod liver oil | 1800 |
| Butter | 887 |
| Double cream | 654 |
| Stilton cheese, blue | 386 |
| Cheddar cheese, average | 363 |
| Brie | 320 |
| Eggs | 190 |
Sources of Beta-carotene:
| Food / 100g | Beta-carotene Equivalents (µg) | Retinol (µg) |
| Carrot, old | 8118 | 1353 |
| Sweet potato (orange-fleshed), baked | 5130 | 855 |
| Swiss chard | 4596 | 766 |
| Chilli peppers | 4110 | 685 |
| Red peppers (capsicum) | 3840 | 640 |
| Spinach | 3840 | 640 |
| Butternut squash | 3270 | 545 |
| Curly kale | 3144 | 524 |
| Spring greens | 2628 | 438 |
| Cantoloupe melon | 1998 | 333 |
| Mango | 1800 | 300 |
| Tomato puree | 1300 | 217 |
| Savoy cabbage | 990 | 165 |
| Dark-leave lettuce | 910 | 151 |
| Tomatoes | 640 | 107 |
| Broccoli | 575 | 96 |
µ = one millionth, 0.000001
How Much Vitamins You Need?
More Articles:
- Vitamin C
- Vitamin B2
- Vitamin B3
- Vitamin B12
- Vitamin K
- Vitamin E
- Vitamin D
- Vitamin B1
- Vitamin B6
- Iron