Source of Vitamon A

Squash, mango, carrots, and sweet potato are very rich in vitamin A. Sweet potato and squash are the best sources, price-wise, because they are very cheap in Metro Manila.

Vitamin A, a fat-soluble vitamin, is involved in the formation and maintenance of healthy skin, hair, and mucous membranes. Vitamin A helps us to see in dim light and is necessary for proper bone growth, tooth development, and reproduction. Eating a variety of foods that contain vitamin A (and carotenes) is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. In fact, too much vitamin A can be toxic. The list of foods will help you select those that are good sources of vitamin A as you follow the Dietary Guidelines. The list of good sources was derived from the same nutritive value of foods tables used to analyze information for recent food consumption surveys of the U.S. Department of Agriculture, Human Nutrition Information Service. HOW TO PREPARE FOODS TO RETAIN VITAMIN A Vitamin A can be lost from foods during preparation, cooking, or storage. To retain vitamin A: .Serve fruits and vegetables raw whenever possible. .Keep vegetables (except sweet potatoes and winter squash) and fruits covered and refrigerated during storage. .Steam vegetables and braise, bake, or broil meats instead of frying. Some vitamin A is lost in the fat during frying. SOURCES OF VITAMIN A? FOOD SELECTED PERCENTAGE OF SERVING SIZE U.S. RDA (1) BREADS, CEREALS, AND OTHER GRAIN PRODUCTS(2) Oatmeal, instant, fortified prepared 2/3 cup +++ Ready-to-eat cereals, fortified 1 ounce ++ FRUITS: Apricot nectar 1/2 cup + Apricots: Canned, juice-pack About 3 halves + Dried, cooked, unsweetened 1/2 cup ++ Dried, uncooked About 9 halves + Cantaloup, raw About 1/2 cup diced ++ Mandarin orange sections, canned or frozen, juice-pack 1/2 cup + Mango, raw 1/2 medium +++ Melon balls (cantaloup and honeydew), frozen, unsweetened 1/2 cup + Nectarine, raw 1 medium + Plums, canned, juice-pack 1/2 cup + Watermelon, raw About 1 3/4 cups diced + VEGETABLES: Broccoli, cooked 1/2 cup + Carrots: Cooked 1/2 cup +++ Raw 4 3-inch strips +++ Chard, cooked 1/2 cup + Collards, cooked 1/2 cup + Endive, chicory, romaine, or escarole, raw 1 cup + Escarole, cooked 1/2 cup + Kale, cooked 1/2 cup +++ Mustard greens, cooked 1/2 cup + Peas and carrots, cooked 1/2 cup +++ Pepper, sweet, red: Cooked 1/2 cup ++ Raw 1 small +++ Plantain, green or ripe, boiled 1 medium + Pumpkin, cooked 1/2 cup + Spinach: Cooked 1/2 cup +++ Raw 1 cup + Squash, winter, cooked, mashed 1/2 cup +++ Sweetpotato: Baked or boiled 1 medium +++ Canned 1/2 cup +++ Tomatoes: Cooked 1/2 cup + Raw 1 medium + Tomato juice, canned 3/4 cup + Tomato-vegetable juice cocktail 3/4 cup + Turnip greens or turnip greens with turnips, cooked 1/2 cup +++ MEAT, POULTRY, FISH, AND ALTERNATES: Meat and Poultry Liver, braised: Beef, calf, or pork 3 ounces +++ Chicken or turkey 1/2 cup diced +++ Fish and Seafood Mackerel, canned, drained 3 ounces + MILK, CHEESE, AND YOGURT: Milk, lowfat or skim . source: http://www.hoptechno.com/book29a.htm carrot ,spinach, pumpkin,sweet potato,collards,kale, turnip greens,cereals,beat greens,cantalope,winter squash,mustard greens,chineese cabage,red sweet pepper and organ meats has more vitamins than others.

Agree with onlynaval. Carrots and papaya are great. They helped me get over nutritional deficiency.

only one i know is carrots.:)