Vitamin A

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?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Leave a Reply