Food that is rich in vitamin a
Pro Research Analysisby 
Searched over 200M research papers
Foods Rich in Vitamin A: A Comprehensive Overview
Vitamin A is an essential nutrient crucial for vision, immune function, and overall health. Various foods, particularly those rich in beta-carotene, can significantly contribute to the dietary intake of vitamin A. This article synthesizes research findings on foods rich in vitamin A and their impact on health, particularly in vulnerable populations.
Green Leafy Vegetables and Vitamin A
Green leafy vegetables are a potent source of beta-carotene, a precursor to vitamin A. Studies have shown that consuming green leafy vegetables can improve vitamin A status, although the bioavailability of carotenoids from these vegetables is less than previously assumed. For instance, a study in Vietnam found that the vitamin A activity of carotenoids in green leafy vegetables was about 21% of that assumed, indicating that while beneficial, these vegetables may not be as effective as once thought 1.
Orange and Yellow Fruits
Orange and yellow fruits, such as mangoes and papayas, are also rich in beta-carotene. Research indicates that these fruits have a higher bioavailability of carotenoids compared to green leafy vegetables. In the same Vietnamese study, the vitamin A activity of carotenoids in fruits was found to be 50% of that assumed, making them a more efficient source of vitamin A 1.
Orange-Fleshed Sweet Potatoes (OFSP)
Orange-fleshed sweet potatoes are highlighted across multiple studies as an excellent source of beta-carotene. They have been shown to significantly improve vitamin A status in various populations. For example, daily consumption of boiled and mashed OFSP improved the vitamin A status of primary school children in a study conducted in Mozambique 2. Another study confirmed that OFSP-based complementary foods could provide sufficient vitamin A for infants aged 6-12 months, meeting more than 50% of the estimated average requirement 4.
Carotene-Rich Vegetables
Carotene-rich vegetables such as carrots, squash, and bok choy have also been studied for their impact on vitamin A status. A study in the Philippines demonstrated that these vegetables, when consumed with minimal dietary fat, could enhance serum carotenoids and total-body vitamin A pool size, effectively restoring low liver vitamin A concentrations to normal levels 3.
Bananas
Certain banana cultivars rich in provitamin A carotenoids have been identified as potential food sources for alleviating vitamin A deficiency. These bananas are particularly suitable for young children due to their texture, sweetness, and portion size. Research suggests that carotenoid-rich bananas could be a viable option for improving vitamin A status in regions where bananas are a staple food 7.
Complementary Foods and Vitamin A Supplementation
In regions with high vitamin A deficiency, complementary foods fortified with vitamin A-rich ingredients can play a crucial role. For instance, a sweet potato-based infant food developed in Sub-Saharan Africa was found to be rich in vitamin A and could support vitamin A supplementation initiatives effectively 5. Similarly, a study in Ethiopia highlighted the importance of residential food environments, household wealth, and maternal education in influencing the consumption of plant-based vitamin A-rich foods among preschoolers 10.
Conclusion
In summary, various plant-based foods, particularly those rich in beta-carotene, can significantly contribute to improving vitamin A status. Green leafy vegetables, orange and yellow fruits, orange-fleshed sweet potatoes, carotene-rich vegetables, and certain banana cultivars are all effective sources. These foods can be particularly beneficial in developing countries where vitamin A deficiency is prevalent. Integrating these foods into daily diets and complementary food programs can help alleviate vitamin A deficiency and improve overall health outcomes.
Sources and full results
Most relevant research papers on this topic
The contribution of plant foods to the vitamin A supply of lactating women in Vietnam: a randomized controlled trial.
The bioavailability of carotenoids from vegetables and fruit is less than previously assumed, limiting their effectiveness in improving vitamin A status in lactating women in Vietnam.
RCT
Very Rigorous Journal
Highly CitedBeta-carotene-rich orange-fleshed sweet potato improves the vitamin A status of primary school children assessed with the modified-relative-dose-response test.
Daily consumption of boiled and mashed orange-fleshed sweet potato significantly improves vitamin A status in primary school children, offering a viable long-term food-based strategy for controlling vitamin A deficiency in developing countries.
RCTHighly CitedCarotene-rich plant foods ingested with minimal dietary fat enhance the total-body vitamin A pool size in Filipino schoolchildren as assessed by stable-isotope-dilution methodology.
Carotene-rich yellow and green leafy vegetables with minimal dietary fat can improve vitamin A status and restore low liver vitamin A concentrations in Filipino schoolchildren.
Non-RCTVery Rigorous JournalHighly CitedOrange-fleshed sweet potato based complementary food provides sufficient vitamin A for infants aged 6-12 months
Orange-fleshed sweet potato-based complementary food containing 20 or 30% rice may provide >50% of the estimated average requirement of vitamin A for infants aged 6-12 months, potentially helping alleviate vitamin A deficiency in Ghana.
A household-level sweet potato-based infant food to complement vitamin A supplementation initiatives.
Sweet potato-based infant food, rich in vitamin A, is a more effective complement to cereal-based formulations in supporting vitamin A supplementation initiatives in low-income countries.
Rigorous JournalSpatial distribution and geographical heterogeneity factors associated with poor consumption of foods rich in vitamin A among children age 6–23 months in Ethiopia: Geographical weighted regression analysis
Poor consumption of foods rich in vitamin A is prevalent among children aged 6-23 months in Ethiopia, with poor wealth status, rural residence, and living in tropical areas being significant predictors.
Observational StudyRigorous JournalCarotenoid-Rich Bananas: A Potential Food Source for Alleviating Vitamin A Deficiency
Carotenoid-rich banana cultivars may offer a potential food source for alleviating vitamin A deficiency, particularly in developing countries.
Literature ReviewHighly CitedA food-based approach introducing orange-fleshed sweet potatoes increased vitamin A intake and serum retinol concentrations in young children in rural Mozambique.
Promoting orange-fleshed sweet potatoes in rural Mozambique can increase vitamin A intake and serum retinol concentrations in young children, complementing other approaches.
Non-RCT
Large Human TrialHighly CitedEvaluating Sweet Potato as an Intervention Food to Prevent Vitamin A Deficiency
Orange-fleshed sweet potatoes can effectively prevent vitamin A deficiency in food-deficit countries when substituted for white, cream, yellow, or purple sweet potatoes.
Highly CitedResidential Food Environment, Household Wealth and Maternal Education Association to Preschoolers’ Consumption of Plant-Based Vitamin A-Rich Foods: The EAT Addis Survey in Addis Ababa
Higher maternal education, higher household wealth, and availability of vitamin A-rich fruits increase preschoolers' consumption of plant-based vitamin A-rich foods in Addis Ababa.
Observational StudyVery Rigorous Journal