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Sources of Vitamin A FoodsYour local grocery should stock many fat-free and non-fat dairy products that are fortified with Vitamin A. These food products replace the Vitamin A that may be lost while removing fat from food. Other excellent sources of Vitamin A include fortified breakfast cereals and fortified bread products. Large quantities of ProVitamin A carotenoids are present in dark fruits and vegetables. In the year 2000, the National Health and Nutrition Examination Survey found that the major food sources for retinol or Vitamin A were milk, margarine, eggs, beef liver, fortified cereals, carrots, cantaloupe melons, sweet potatoes and spinach. Vitamin A that is acquired through animal sources is absorbed more easily and efficiently than that acquired through plant products. This is not to say that one should avoid plant products, simply that absorption rates differ. How can you ensure that you receive adequate amounts of Vitamin A? Eat a wide variety of foods rich in Vitamin A. People who eat balanced diets that contain adequate sources of Vitamin A do not need additional supplementation. Daily recommendations for animal Vitamin A sources include any one of the following: 3 oz. of beef liver, 3 oz. of chicken liver, 1 cup of fortified milk, 1 oz. of cheddar, 1 cup of whole milk, or 1/4 cup of egg or egg substitute. Daily recommendations for plant sources include any one of the following: 1/2 cup carrot juice, 1/2 cup boiled carrots, 1/2 cup frozen spinach, 1/2 cup frozen kale, 1 raw carrot, 1 cup vegetable soup, 1 cup of cubed cantaloupe, 1 cup raw spinach, 1/2 cup apricots with skin, 1/2 cup apricot nectar, 1 cup cubed papaya, 1 cup sliced mango, 1 cup fortified oatmeal, 1/2 cup frozen peas, 6 oz. tomato juice, 1/2 cup peach halves or slices, or 1 medium peach. As you may have noticed, it does not take much to get your recommended daily intake of Vitamin A from a food source. Also Read:
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