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Vitamin A foods come from both animal and plant sources. Vitamin A gets absorbed as retinol in the body and this is found in animal foods such as whole eggs, dairy products, and liver foods.
If you look on your grocer's shelf, you will see that many of today's fat-free and non-fat dairy products have been fortified with Vitamin A to replace any that may be lost when the fat is taken out of the food. Other fortified products are also excellent sources of Vitamin A foods. These include things such as fortified breakfast cereals and fortified bread products. Provitamin A carotenoids will be found in large quantities in dark fruits and vegetables. In a 2000 Survey conducted by National Health and Nutrition Examination Survey, it was found that the major contributors or retinol or Vitamin A food sources were milk, margarine, eggs, beef livers, fortified cereals, carrots, cantaloupe melons, sweet potatoes, and spinach.
The Vitamin A foods that you get from animal sources will be absorbed the easiest and most efficiently in comparison to sources from plant products. This is not to say that one should avoid plant products, but simply that the absorption is not conducted the same. The key to ensuring you are receiving adequate amounts of Vitamin A foods is to eat a wide variety of Vitamin A food sources. Those that eat balanced diets will not need supplementation as if you are putting sources of Vitamin A in your diet every day, there will be plenty of Vitamin A received through a balanced diet.
Daily recommendations for animal 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 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 can be seen by the listed recommendations, it does not take much to get your Recommended Daily Intake of Vitamin A from a food source.
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::Vitamins
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::Vitamin D3
Vitamin D3 is only produced after the skin has been exposed to ultraviolet rays.
::Vitamin A Foods
It does not take much to get your Recommended Daily Intake of Vitamin A from a food source.
::Calcium Vitamins
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Vitamin B12 is important for healthy neurological function.
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Vitamin B17 is also commonly known as Laetrile and Amygdalin.
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