You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol. The main food sources of beta-carotene are: yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers. yellow fruit, such as mango, papaya and apricots.
Can you get enough vitamin A from plants?
Your body can produce vitamin A from carotenoids found in plants. These carotenoids include beta-carotene and alpha-carotene, which are collectively known as provitamin A. However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A ( 2 , 3 ).
Do vegetables give you vitamin A?
Preformed vitamin A is found in fish, organ meats (such as liver), dairy products, and eggs. Provitamin A carotenoids are turned into vitamin A by your body. They are found in fruits, vegetables, and other plant-based products. The most common provitamin A carotenoid in foods and dietary supplements is beta-carotene.
Can you get too much vitamin A from vegetables?
And because pro-vitamin A is converted to retinol only as needed, there's no danger of getting too much vitamin A from plant sources. However, consuming large quantities of carotenoids can cause temporary and harmless discoloration of the skin.
Can you get enough vitamin A from carrots?
The U.S. Food and Drug Administration recommends at least 700 to 900 micrograms of vitamin A a day for adults and children over the age of 4. One whole raw carrot contains enough vitamin A to meet the FDA recommendation, as does one slice of pumpkin pie.
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