Dietary sources of vitamin A
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Types of Dietary Vitamin A: Retinol and Provitamin A Carotenoids
Vitamin A in the human diet comes in two main forms: preformed vitamin A (retinol) from animal sources, and provitamin A carotenoids (like beta-carotene) from plant sources. The body converts provitamin A carotenoids into active vitamin A as needed. Both forms are essential for health, but their sources and bioavailability differ significantly 129.
Animal-Based Sources of Vitamin A (Retinol)
Animal-derived foods provide vitamin A in its active form, retinol. Key dietary sources include:
- Liver
- Egg yolk
- Whole milk and dairy products (such as butter)
- Fish and fish oils
- Meats and poultry
These foods are highly efficient at delivering vitamin A because the body can use retinol directly without conversion 1459.
Plant-Based Sources of Vitamin A (Provitamin A Carotenoids)
Plant foods supply vitamin A as carotenoids, mainly beta-carotene, which the body converts to retinol. Major plant sources include:
- Carrots
- Spinach
- Kale
- Broccoli
- Pumpkin
- Sweet potato
- Squash
- Tomatoes
- Watermelon
- Cabbage
- Dark and light-colored vegetables
- Red and orange fruits (such as oranges)
These foods are especially important in diets where animal products are less common. The efficiency of conversion from carotenoids to vitamin A can vary based on the food matrix, preparation methods, and individual health factors 13456789.
Regional Dietary Patterns and Major Contributors
Studies from different countries highlight variations in vitamin A sources:
- In Spain, most vitamin A comes from animal foods, but carrots, tomatoes, spinach, and oranges are the main plant contributors .
- In China, vegetables are the largest source of vitamin A, followed by eggs, milk, aquatic products, and meats. Dark and light vegetables and fruits provide most of the carotene, while eggs and meats are the main retinol sources 47.
- In Bangladesh, rural pregnant women get about 60% of their vitamin A from plant sources (mainly vegetables and tubers like colocasia, potato, beans, brinjal, and ripe tomatoes) and 40% from animal sources (mainly fish, eggs, and milk) .
Bioavailability and Conversion of Beta-Carotene
Beta-carotene is a safe and important source of vitamin A, but its conversion to retinol is not always efficient. Factors such as food preparation, dietary fat, and individual health can affect how much vitamin A the body absorbs from plant sources. Despite this variability, increasing the intake of beta-carotene-rich fruits and vegetables is an effective strategy to improve vitamin A status, especially in populations at risk of deficiency 68.
Conclusion
Vitamin A is obtained from both animal and plant foods. Animal sources provide retinol, which is readily used by the body, while plant sources offer provitamin A carotenoids like beta-carotene, which must be converted to retinol. Key dietary sources include liver, eggs, dairy, fish, carrots, spinach, kale, pumpkin, and other colorful fruits and vegetables. The balance of these sources in the diet varies by region and dietary habits, but both forms are crucial for meeting vitamin A needs and supporting overall health 12345678+1 MORE.
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