Vitamin a content in fruits and vegetables
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Vitamin A Content in Fruits and Vegetables: Key Sources and Variability
Provitamin A Carotenoids in Fruits and Vegetables
Fruits and vegetables are major sources of provitamin A carotenoids, especially β-carotene, which the body converts into vitamin A. Red, orange, and yellow fruits and vegetables, such as carrots, sweet potatoes, mangoes, and papayas, are particularly rich in these compounds, with carrots being a standout source 123. Green leafy vegetables also provide significant amounts of β-carotene, though the content varies widely among different types 23.
Quantitative Vitamin A Content in Common Fruits and Vegetables
Studies measuring vitamin A content in selected fruits and vegetables show considerable variation. For example, per 100 grams, carrots contain the highest vitamin A content (2054.10 RE), followed by pawpaw (papaya) (683.93 RE), tomato (542.86 RE), guava (504.1 RE), watermelon (350.12 RE), and mango (301.61 RE) . Green leafy vegetables and yellow fruits like mango and papaya are also highlighted as excellent sources of provitamin A .
Contribution to Dietary Vitamin A Intake
Vegetables are the largest contributors to daily vitamin A intake in many diets, accounting for over half of the intake in some populations, while fruits contribute a smaller but still important share 56. For example, in China, vegetables provide about 55% of daily vitamin A intake, with fruits contributing less . Among lactating women in China, vegetables contributed 24.9% and fruits 4.8% of dietary vitamin A intake .
Bioavailability and Conversion Efficiency
The bioavailability and conversion of carotenoids from plant foods to vitamin A are lower than previously assumed. The efficiency of conversion depends on the food matrix, preparation, and individual absorption. For fruits, about 12 micrograms of β-carotene are needed to provide 1 microgram of retinol equivalent (RE), while for leafy vegetables and carrots, the requirement is even higher—up to 26–28 micrograms of β-carotene per 1 RE 478. This means that while fruits and vegetables can supply significant amounts of vitamin A, their actual impact depends on how well the body can absorb and convert these carotenoids 478.
Population Studies and Dietary Patterns
Population studies show that the main sources of vitamin A in the diet can vary by region and ethnicity, but carrots and orange fruits are consistently among the top contributors . In some populations, low serum carotenoid and vitamin A levels indicate insufficient intake of provitamin A-rich fruits and vegetables, highlighting the need for increased consumption of these foods .
Health Implications and Recommendations
Regular consumption of a variety of fruits and vegetables, especially those rich in provitamin A carotenoids like carrots, green leafy vegetables, mangoes, and papayas, is important for maintaining adequate vitamin A status and preventing deficiency 12356. Strategies to improve vitamin A intake include promoting the cultivation and consumption of these foods and considering fortification where necessary .
Conclusion
Fruits and vegetables are essential sources of vitamin A, mainly through provitamin A carotenoids such as β-carotene. Carrots, green leafy vegetables, and orange/yellow fruits are particularly rich sources. However, the actual vitamin A benefit depends on the type of food, its preparation, and individual absorption. Increasing the intake and bioavailability of these foods is crucial for addressing vitamin A deficiency and supporting overall health.
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