Vitamin A is an important vitamin for the growth of the body, and it also helps maintain healthy eyes, immune system, reproductive system, and skin. An individual must eat foods and foods with it in order to obtain his daily needs of this vitamin. [1،2]

So where is vitamin A in food? What do plant or animal sources of vitamin A include? We will answer all of this in the following article.

It is mainly found in a number of animal sources, and it is also found in some plant products that vegetarians can eat in order to obtain their daily need of vitamin A.

The following are some examples of food sources of vitamin A, which can be mentioned when anyone asks about where vitamin A is found in food:

Animal sources of vitamin A

The first thing mentioned to people wondering where vitamin A is found is animal foods rich in it, which include the following:

The liver is rich in vitamin A

The liver of different animals is one of the best dietary sources of vitamin A, as:

  • 100 grams of beef liver provides the body with 9442 micrograms of vitamin A, which is equivalent to 1049% of the daily requirement for it.
  • 100 grams of sheep liver provides the body with 7491 micrograms of vitamin A, which is equivalent to 832% of the daily requirement for it.
  • 100 grams of sausage made from liver provides the body with 8384 micrograms of vitamin A, which is equivalent to 923% of the daily requirement for it.
  • A tablespoon of cod provides the body with 4,080 mcg of vitamin A.
  • A tablespoon of foie gras soup provides 130 micrograms of vitamin A. [1،2]

Vitamin A rich fish

Also, some types of fish can be considered foods rich in vitamin A, and examples include:

  • Tuna fish: 100 grams of it contain 757 micrograms of vitamin A, which is equivalent to 84% of the daily need for it.
  • Royal mackerel: 100 grams of it contain 252 micrograms of vitamin A.
  • Herring: 3 ounces of it contains 219 mcg of vitamin A.
  • Salmon: 100 grams of it contain 149 micrograms of vitamin A.
  • Spotted fish: 100 grams of it contain 100 micrograms of vitamin A. [1-3]

Also, caviar extracted from some types of fish can be considered a source of vitamin A, as 100 grams of it contain 271 micrograms of vitamin A. [1]

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Dairy products are rich in vitamin A

Dairy products are also considered one of the best food products that can be tried when searching for where vitamin A is found in food, and the percentage of what one serving of dairy products provides with vitamin A can vary according to its type, and in general, one serving of these products contains 100-300 micrograms of vitamin A. [4]

The following is the percentage of vitamin A in some dairy products:

  • Sheep’s cheese: 407 mcg/100 g.
  • Butter: 684 mcg/100 g
  • Cheddar cheese: 330 mcg/100 g.
  • Limburger cheese: 340 mcg/100 g.
  • Cream cheese: 308 mcg/100 g.
  • Camembert: 241 mcg/100 g
  • Blue cheese: 198 mcg/100 g.
  • Feta cheese: 125 mcg/100 g.
  • Skimmed and fortified with vitamin A: 149 mcg/cup.
  • Low-fat yogurt: 32 mcg/cup. [1،3]

Eggs are rich in vitamin A

It is also considered one of the sources of vitamin A that can be mentioned when searching about where vitamin A is located, as one large boiled egg contains 74 micrograms of vitamin A, which is equivalent to 8% of the value of the daily need for it. [1،3]

Vegetable sources of vitamin A

Some people search about where vitamin A is found in fruits and vegetables, because they do not want to eat any of the animal sources rich in it. Vitamin A does not occur naturally in plant sources, but these food sources contain carotenoids, including carotenoids, which the body can convert into vitamin A after ingestion. [1]

The following are plant sources of vitamin A:

Fruits rich in vitamin A

When asked about where vitamin A is found in fruits, the answer could include the following:

  • Cantaloupe: 100 grams of it contain 169 micrograms of vitamin A.
  • Sunny: 100 grams of it contain 96 micrograms of vitamin A.
  • Passion fruit: 100 grams of it contain 64 micrograms of vitamin A.
  • Mango: One medium-sized mango contains 181 micrograms of vitamin A.
  • Pink grapefruit: One medium-sized grapefruit contains 143 micrograms of vitamin A.
  • A small grain of it contains 74 micrograms of vitamin A.
  • Guava: 100 grams of it contain 37 micrograms of vitamin A.
  • Watermelon: 100 grams of it contain 28 micrograms of vitamin A. [1،3،5]

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Vegetables rich in vitamin A

Also, some types of vegetables contain a good percentage of vitamin A, including:

  • Sweet potatoes: 100 grams of them contain 1043 micrograms, which is equivalent to 116% of the daily need for it.
  • Carrots: 100 grams of it contain 852 micrograms.
  • Red bell pepper: a large one contains 257 micrograms.
  • Curly cabbage (kale): 100 grams of it contain 558 micrograms.
  • Spinach: 100 grams of it contain 469 micrograms.
  • Romaine lettuce: 100 grams of it contain 436 micrograms.
  • One cup contains 153 micrograms.
  • Broccoli: One cup of cooked and chopped broccoli contains 120 mcg.
  • Kidney beans: one cup contains 60 micrograms. [1،4،5]

In addition, one piece of pumpkin pie can provide the body with 488 micrograms of vitamin A, which is equivalent to 54% of the value of the daily need for it. And three-quarters of a cup of tomato juice contains 42 micrograms of vitamin A. [2،3]

When asked about where vitamin A is found, it is possible to mention many animal and plant sources that contain it. However, in general, animal foods are among the best sources of vitamin A.