Using the food charts  
  Important basics  
  Fat-soluble vitamins
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- Fat-Soluble Vitamins -

11:  VITAMIN  A

Some foods contain both vitamin A itself, and other substances that can be converted to vitamin A, known as provitamin A, vitamin A precursors or carotenoids Find out more about this term. Although it is possible to have a toxic amount of preformed vitamin A, this appears not to be the case with provitamin A, so that it is clearly safer to have more of the latter.

Vitamin A is a fat-soluble vitamin, as also are vitamins D, E and K. It is therefore necessary to have some fat in the diet for these vitamins to be adequately absorbed.

One of the most important consequences of vitamin A deficiency is dryness of the eyes eventually leading to blindness. It remains one of the main causes of blindness in the world. Night blindness is also an eye complication of early vitamin A deficiency.

UNITS OF VITAMIN A CONTENT

The units for expressing the amount of vitamin A have changed from time to time because of the need to consider both preformed vitamin A (called retinol) and provitamin A (a group of components called carotenoids, of which beta-carotene is the most active and the most important). The present custom is to express the total amount of vitamin A activity as equivalent to so many micrograms of retinol. But some vitamin preparations may express the amount of vitamin A in different ways, so to help you compare these a list of conversion factors are given below:

1 retinol equivalent = 1 microgram retinol

= 6 micrograms beta-carotene

= 12 micrograms of other provitamin A carotenoids.

The original system using international units (IU) was different, so:

1 retinol equivalent = 3.33 I-U vitamin A activity from retinol

= 10 IU vitamin A activity from beta-carotene.

 

VITAMIN A INTAKE

Recommended dietary intake of vitamin A for adults (Australia):
750 micrograms of retinol equivalents per day.

For children and lactating women, see the table of recommended intakes shown in Figure 7.

Toxic levels of intake:
Children - greater than 3000 micrograms retinol equivalents per day

Adults - greater than 15 000 micrograms retinol equivalents per day

 

Fat-Soluble
Vitamins
Vitamin A
- Provitamin A
(beta-carotine)
- Vitamin D
- Vitamin E
- Vitamin K

Also on this page:
-  Units of measurement
-  Retinol equivalents
-  Vitamin A intake
-  Vitamin A RDI
-  
Food Charts

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VITAMIN A  Food Charts:

 

VITAMIN A:
beverages

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BEVERAGES

Vitamin A micrograms per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN A:
cereals/cakes

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CEREALS, BISCUITS, CAKES, DESERTS

Vitamin A micrograms per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

VITAMIN A:
cereals/cakes

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN A:
egg & cheese
dishes

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EGG AND CHEESE DISHES

Vitamin A micrograms per 100 grams

 

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VITAMIN A:
fats/oils

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FATS AND OILS

Vitamin A micrograms per 100 grams

 

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VITAMIN A:
fish/seafood

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FISH AND OTHER SEAFOODS

Vitamin A micrograms per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN A:
fruit

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FRUIT

Vitamin A micrograms per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

VITAMIN A:
fruit

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN A:
meats

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MEAT AND MEAT PRODUCTS

Vitamin A micrograms per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

VITAMIN A:
meats

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meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN A:
milk products

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MILK AND MILK PRODUCTS

Vitamin A micrograms per 100 grams

 

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN A:
nuts

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NUTS

Vitamin A micrograms per 100 grams

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VITAMIN A:
sauces

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SAUCES AND CONDIMENTS

Vitamin A micrograms per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN A:
soups

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SOUPS (as served)

Vitamin A micrograms per 100 grams

 

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VITAMIN A:
sugars

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SUGARS, JAMS AND SPREADS

Vitamin A micrograms per 100 grams

 

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN A:
sweets

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SWEETS

Vitamin A micrograms per 100 grams

 

 

 

VITAMIN A:
vegetables

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VEGETABLES

Vitamin A micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

VITAMIN A:
vegetables

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vegetables%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

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