There are two kinds of vitamin A. Vitamin A activity in food can come from retinol, which is preformed, or from a group of components called carotenoids, of which beta-carotene is the most active and the most important. Other components do not have as much vitamin A activity. For the majority of people, most vitamin A activity is derived from carotenoids and this is the safest way to have it to avoid vitamin A toxicity. Vitamin A supplements are more likely to contain preformed vitamin A, which in large amounts is toxic. The only adverse effect of excessive intake of carotenoids appears to be a possible yellow-orange appearance of the skin.

Of great interest is the growing evidence that a high intake of carotenoid-containing foods may be protective against certain cancers such as lung and prostate cancer. In general, green leafy vegetables are good sources of provitamin A.

PROVITAMIN A INTAKE

There is no recommended intake specifically for provitamin A. Provitamin A has about one-sixth of the biological activity of retinol, the most active form of vitamin A, so we would need six times more of provitamin A than of retinol if the provitamin were our only source of vitamin A supply. Usually a mixed diet has both forms of vitamin A, so our daily requirement of 750 micrograms of retinol equivalents is made up of some vitamin A and some provitamin A.

	Fat-Soluble Vitamins
	-	Vitamin A
		Provitamin A (beta-carotine)
	-	Vitamin D
	-	Vitamin E
	-	Vitamin K

Also on this page:
-  Provitamin A intake
-  Food Charts

PROVITAMIN A Food Charts:

PROVITAMIN A: beverages

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BEVERAGES

Provitamin A	micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: cereals/cakes

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CEREALS, BISCUITS, CAKES, DESERTS

Provitamin A	micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: cereals/cakes

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: egg & cheese
dishes

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EGG AND CHEESE DISHES

Provitamin A	micrograms per 100 grams

PROVITAMIN A: fats/oils

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FATS AND OILS

Provitamin A	micrograms per 100 grams

PROVITAMIN A: fish/seafood

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FISH AND OTHER SEAFOODS

Provitamin A	micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: fruit

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FRUIT

Provitamin A	micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: fruit

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: meats

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MEAT AND MEAT PRODUCTS

Provitamin A	micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: meats

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: milk products

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MILK AND MILK PRODUCTS

Provitamin A	micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: nuts

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NUTS

Provitamin A	micrograms per 100 grams

PROVITAMIN A: sauces

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SAUCES AND CONDIMENTS

Provitamin A	micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: soups

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SOUPS (as served)

Provitamin A	micrograms per 100 grams

PROVITAMIN A: sugars

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SUGARS, JAMS AND SPREADS

Provitamin A	micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: sweets

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SWEETS

Provitamin A	micrograms per 100 grams

PROVITAMIN A: vegetables

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VEGETABLES

Provitamin A	micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

PROVITAMIN A: vegetables

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables