Nutrition Education|Vitamin A

Vitamins and minerals each play a special role in our diet. Today we will discuss Vitamin A which is broken down into 2 types. Our goal is to educate you on important information that will help you on your healthy lifestyle journey.

Vitamin A Introduction

Vitamin A is a fat soluble vitamin that comes in 2 forms. The first form is Preformed Vitamin A (Retinol) and is considered the active form. The second form is Provitamin A (Beta-carotene) which is an antioxidant. Retinol is found in animal sourced foods including dairy foods and Beta-carotene is found in plant-based foods. Vitamin A consumption benefits include vision health, healthy immune system, reproduction, and cellular communication.

Vitamin A Food Sources

3 Preformed Vitamin A (Retinol) Food Sources:

  1. Cod Liver Oil – 150% DV (Daily Value) per serving – 1 teaspoon
  2. Butter – 11% DV per serving – 1 tablespoon
  3. Whole Milk – 16% DV per serving – 1 cup

3 Provitamin A (Beta-Carotene) Food Source:

  1. Raw Spinach – 16% DV per serving – 1 cup
  2. Mango – 20% DV per serving – 1 medium mango
  3. Papaya – 8% DV per serving – 1 small papaya

Vitamin A Other Key Notes

Vitamin A is most often known for its benefits of promoting good vision. It is also named Retinol because it produces the pigments in the retina of the eye. Beta-carotene antioxidant properties protect cells from damage caused by free radicals.

The Recommended Dietary Allowance (RDA) for Vitamin A


NIH Office of Dietary Supplements



Disclaimer: This blog post provides information that should not take the place of medical advice. We encourage you to talk to your healthcare provider about your interest in, questions about, or use of dietary supplements and what may be the best for your overall health.

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