Sources of vitamin A in vegetables

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Key Sources of Vitamin A in Vegetables

Vitamin A in vegetables is mainly provided by provitamin A carotenoids, especially beta-carotene, which the body can convert into active vitamin A. Green leafy vegetables, carrots, and certain tubers are among the most important plant sources of vitamin A for human diets 136.

Green Leafy Vegetables as Major Vitamin A Sources

Green leafy vegetables (GLVs) are consistently identified as some of the best sources of provitamin A carotenoids, particularly beta-carotene. Examples include spinach, Indian spinach (Basella alba), and other local leafy greens. These vegetables are especially effective in increasing or maintaining vitamin A stores in populations at risk of deficiency 1236. Studies show that regular consumption of GLVs can help sustain adequate vitamin A nutrition in children and adults 26.

Carrots, Sweet Potatoes, and Other Orange/Yellow Vegetables

Carrots are a well-known source of beta-carotene and also contain significant amounts of alpha-carotene, both of which contribute to vitamin A activity 13479. Sweet potatoes, squashes, and pumpkins are also rich in beta-carotene and are effective in improving vitamin A status when included in the diet 23. The vitamin A content in these vegetables can vary, but they are generally considered high contributors to dietary vitamin A 137.

Bioavailability and Conversion of Carotenoids

The efficiency with which the body converts plant carotenoids to vitamin A depends on several factors, including the type of vegetable, food preparation methods, and individual health status. The conversion rate of beta-carotene to vitamin A is lower from vegetables than from synthetic sources, with estimates ranging from 10:1 to 26:1 by weight, depending on the vegetable and food matrix 2458. Cooking and processing can improve the bioavailability of carotenoids, making them easier for the body to absorb and convert 38.

Other Vegetables and Regional Variations

Other vegetables such as cabbage, corn, tomatoes, and celery contain much lower amounts of vitamin A activity compared to carrots and leafy greens . The main sources of vitamin A from vegetables can vary by region and cultural dietary patterns, but carrots and leafy greens are consistently among the top contributors across different populations 910.

Conclusion

The primary vegetable sources of vitamin A are green leafy vegetables (like spinach and other local greens), carrots, sweet potatoes, and other orange/yellow vegetables such as pumpkins and squashes. These foods are rich in provitamin A carotenoids, especially beta-carotene, which the body can convert into vitamin A. The effectiveness of these vegetables in improving vitamin A status depends on their carotenoid content, how they are prepared, and individual absorption and conversion rates. Including a variety of these vegetables in the diet is a practical strategy to help prevent vitamin A deficiency, especially in at-risk populations 12345678+2 MORE.

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Most relevant research papers on this topic

Carotene content of some common and less familiar foods of plant origin

Green leafy vegetables, yellow fruits, and lesser-known vegetables like chennangiaku and botla benda are the best sources of provitamin A, which can help combat vitamin A deficiency.

Highly Cited

1995·

104citations

·K. Bhaskarachary et al.

Daily consumption of Indian spinach (Basella alba) or sweet potatoes has a positive effect on total-body vitamin A stores in Bangladeshi men.

Daily consumption of cooked, puréed green leafy vegetables or sweet potatoes positively affects vitamin A stores in Bangladeshi men at risk of vitamin A deficiency.

Non-RCTHighly Cited

2004·

250citations

·M. Haskell et al.

Provitamin A Carotenoids

Provitamin A carotinoids (pVAC) are mainly derived from plant-based foods, with 80-90% of total cartenoids found in fruits and vegetables, and their bioavailability depends on processing, cooking, and storing.

2021·

7citations

·S. Perveen et al.

Spinach or carrots can supply significant amounts of vitamin A as assessed by feeding with intrinsically deuterated vegetables.

Spinach and carrots can provide significant amounts of vitamin A, but their bioavailability and efficiency of conversion to vitamin A may vary depending on the food matrix.

Highly Cited

2005·

121citations

·G. Tang et al.

Orange fruit is more effective than are dark-green, leafy vegetables in increasing serum concentrations of retinol and beta-carotene in schoolchildren in Indonesia.

Orange fruit is a more effective source of vitamin A and carotenoids than dark-green, leafy vegetables in improving vitamin A status in schoolchildren in Indonesia.

RCTHighly Cited

1998·

347citations

·S. de Pee et al.

Green and yellow vegetables can maintain body stores of vitamin A in Chinese children.

Green-yellow vegetables can maintain adequate vitamin A nutrition in kindergarten children, protecting them from becoming deficient during limited provitamin A food sources.

Non-RCTHighly Cited

1999·

128citations

·G. Tang et al.

Ascorbic Acid and Vitamin A Activity in Selected Vegetables from Different Geographical Areas of the United States

Vegetables from different geographical areas in the United States have significantly different reduced ascorbic acid and vitamin A contents, with some vegetables having higher levels than tabulated values.

Highly Cited

1982·

415citations

·B. P. Klein et al.

The challenge to reach nutritional adequacy for vitamin A: β-carotene bioavailability and conversion--evidence in humans.

Dietary interventions with plant sources of -carotene can significantly increase vitamin A status in women and children at risk of deficiency in developing countries.

Very Rigorous JournalHighly Cited

2012·

163citations

·M. Haskell

Sources of vegetables, fruits and vitamins A, C and E among five ethnic groups: Results from a multiethnic cohort study

Lettuce is the most consumed vegetable and carrots, orange/grapefruit/pomelo, and combined dishes are the top sources of vitamins A, C, and E among five ethnic groups in the U.S.

Observational Study

2014·

43citations

·Sangita Sharma et al.

Mothers' and children's intakes of vitamin A in rural Bangladesh.

In rural Bangladesh, mothers' vitamin A intake varies, with dark green leafy vegetables and fruits being key sources, while children's intake is mainly from breast milk and mangoes.

1992·

56citations

·M. Zeitlin et al.

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