There are two primary sources of 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐀.⁣

𝐏𝐥𝐚𝐧𝐭 𝐬𝐨𝐮𝐫𝐜𝐞, or 𝘱𝘳𝘰𝘷𝘪𝘵𝘢𝘮𝘪𝘯 𝘈:⁣

• All mammals get two-thirds of carotenoids from beta carotenes.⁣
• Yellow, red and green (leafy) vegetables (spinach, carrots, sweet potatoes and red peppers)⁣
• Yellow fruit (mango, papaya and apricots)⁣

𝐀𝐧𝐢𝐦𝐚𝐥 𝐬𝐨𝐮𝐫𝐜𝐞, or 𝘱𝘳𝘦𝘧𝘰𝘳𝘮𝘦𝘥 𝘝𝘪𝘵 𝘈:⁣

• Cheese⁣
• Fortified low-fat spreads⁣
• Milk and yoghurt⁣
• Eggs⁣
• Oily fish⁣
• Liver and liver products such as liver pâté (don’t eat more than once a week, and pregnant women should avoid them altogether)⁣

Examples of low concentration of Vit A (𝘪𝘯 𝘮𝘪𝘤𝘳𝘰𝘨𝘳𝘢𝘮𝘴 𝘢𝘯𝘥 % 𝘰𝘧 𝘥𝘢𝘪𝘭𝘺 𝘷𝘢𝘭𝘶𝘦).⁣

𝐏𝐥𝐚𝐧𝐭𝐬:⁣

• Peppers, sweet, red, raw, ½ cup (117/13)⁣
• Mangos, raw, 1 whole (112/12)⁣
• Black-eyed peas, boiled, 1 cup (66/7)⁣
• Apricots, dried, 10 halves (63/7)⁣
• Broccoli, boiled, ½ cup (60/7)⁣
• Pistachio nuts, dry roasted, 1 ounce (4/0)⁣

𝐀𝐧𝐢𝐦𝐚𝐥𝐬:⁣

• Egg, hard-boiled, 1 large (75/8)⁣
• Salmon, sockeye, cooked, 3 ounces (59/7)⁣
• Yoghurt, plain, low fat, 1 cup (32/4)⁣
• Tuna, light, canned in oil, drained solids, 3 ounces (20/2)⁣
• Chicken, breast meat and skin, roasted, ½ breast (5/1)⁣

Though most get their Vit A from plant sources, in reality, its absorption is not great.⁣

• When we eat beta carotenes, only 𝟺𝟶 𝘵𝘰 𝟼𝟶% 𝘢𝘳𝘦 𝘢𝘣𝘴𝘰𝘳𝘣𝘦𝘥.⁣
• In contrast, between 𝟾𝟶 𝘵𝘰 𝟿𝟶% of retinol from animal proteins will be absorbed.⁣

To make the matter a bit more complicated, 𝘥𝘦𝘧𝘪𝘤𝘪𝘦𝘯𝘤𝘺 𝘪𝘯 𝘻𝘪𝘯𝘤, 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘢𝘯𝘥 𝘧𝘢𝘵 𝘢𝘣𝘴𝘰𝘳𝘱𝘵𝘪𝘰𝘯 (conditions like abetalipoproteinemia) affect carotenoid absorption.⁣

𝐂𝐚𝐫𝐨𝐭𝐞𝐧𝐨𝐢𝐝𝐬 are 𝘱𝘪𝘨𝘮𝘦𝘯𝘵𝘴 𝘧𝘰𝘶𝘯𝘥 𝘪𝘯 𝘱𝘭𝘢𝘯𝘵𝘴.⁣

• They are the reason for the bright red, yellow and orange colours you see in plenty of fruits, vegetables, algae and bacteria.⁣
• Their importance is related to their ability to help absorb light so that photosynthesis can be done.⁣
• They are also antioxidants.⁣

You can take supplements, if you can’t eat any of the above.

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