Good Sources Of Vitamin A

• Supporting the immune system to help protect against illness and infection.
• Aiding vision in low-light conditions.
• Maintaining healthy skin and the lining of various body parts, such as the nose.

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Good Sources of Vitamin A

You can obtain vitamin A (retinol) from a variety of foods, including:

• Cheese
• Eggs
• Oily fish
• Fortified low-fat spreads
• Milk and yogurt
• Liver and liver products (such as liver pâté) – Liver is particularly rich in vitamin A, so consuming it more than once a week can increase the risk of getting too much. (Pregnant women should avoid liver and liver products.)

In addition to retinol, you can also get vitamin A from foods that contain beta-carotene, which the body can convert into retinol.

The main food sources of beta-carotene include:

• Yellow, red, and green (leafy) vegetables like spinach, carrots, sweet potatoes, and red peppers
• Yellow fruits such as mango, papaya, and apricots

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