Correct Foods For Vitamin A

Vitamin A plays an important role in reproduction, immunity, growth, formation of cells and production of hormones. It helps maintain healthy skin, hair, bones, teeth, eyes and nails. It is present in a wide range of foods. Preformed vitamin A is present in animal foods. The provitamin, which needs conversion to its active form in the body, is present in vegetarian options like vegetables and oils.

Vegetables

Most of the yellow, orange, red and green leafy vegetables contain vitamin A. The two best vegetable sources, according to The Ohio State University, are sweet potatoes and carrots. Dark green leafy vegetables like kale, turnip greens, broccoli and spinach are good sources. Red vegetables like raw tomatoes, red bell peppers are also ways to get some vitamin A. Use raw vegetables and fruits when safely possible, because vitamin A is lost during cooking.

Fruits

The colors again are a good clue to whether or not the fruit contains "carotenoids", the provitamin form present in vegetarian sources. Orange-yellow fruits are good choices. Mangoes, cantaloupes, apricots, papayas and oranges have significant amounts of the vitamin, with oranges containing the least in this list and mangoes the most.

Animal-derived Foods

Eggs, whole milk, cheddar cheese and liver are good sources, according to the National Institutes of Health's Office of Dietary Supplements. The Ohio State University indicates that fish, dry beans, meat, chicken and turkey are other sources of this vitamin.

Fortified Foods

Fat-free, skim milk and other forms of milk are usually fortified with vitamin A in the United States. Several breakfast cereals, margarine and other foods may also have added vitamin A. Check the labels to find out how much is present to ensure you are getting adequate, but not too much, of this fat-soluble vitamin.

Considerations

Healthy people who eat a balanced diet can get adequate amounts of this vitamin through food. Vitamin A taken in excess can cause toxicity. Speak with your doctor before you take any vitamin or supplement.