There are two sources of vitamin A which occur in nature: prefabricated and provitamin (also known as carotene). Preformed vitamin A is derived from animal sources and very easy for the body to absorb. It is fat soluble, which means that lipids, or fats, necessary for its absorption. As such, it is possible to overdose on this vitamin. Carotene found in plants, especially dark fruits and vegetables. This type of vitamin is water soluble, so there is little chance of overdose, but it is also less easily absorbed by the body.
Beef and chicken liver are rich natural sources of vitamin A. preformed In three grams beef liver, there are 30 000 IU (International Unit) of vitamin, whereas it is 13 000 IU in the same amount of chicken liver.
preformed vitamin A is widely used in dairy products like milk, butter and cheese. Whole milk has about 300 IU in every cup. Butter has about 450 IU per tablespoon, and cheese has about 250 IU per ounce. low-fat and skim milk products are often enriched with vitamin A to make up for the loss of stripping food fat.
Along with vitamins D and E, eggs are a rich natural source of preformed vitamin A. However, all vitamins is in the egg yolk, the white provides protein but significantly less nutritional content
The most concentrated source of vitamin A is provided fish oil, which is derived from. fish live. The fish itself is not so high in preformed vitamin A, but their livers pick it up (along with omega-3s) when the fish are using external sources for vitamin, such as algae.
For an adult male (14 or older), the recommended daily amount of vitamin A is 3 000 IU. The dose is lower for women 14 and up: 2,310 IU. Be careful not to exceed the daily dose, because consuming too much vitamin A (hypervitaminosis A) can cause vomiting, blurred vision, hair loss, birth defects, osteoporosis and liver problems.
An appropriate amount of vitamin A is essential for vision, reproduction, bone and cell growth and the immune system. Vitamin A also helps prevent bacteria from entering the body by making healthy linings of the eyes, intestines, urinary and respiratory tract, and support for skin and mucous membranes.
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