Vitamin A food sources
Nutritionists suggest that you should get your Vitamin A through five daily servings of fresh fruits and vegetables.
Vitamin A is essential for the skin, hair, nails, and vision. It also improves immune system work, helps fight infections and speeds up healing. Vitamin 
A protects the skin from the harmful effects of the sun’s UV rays. It shields the membranes of brain cells, which have lots of fat and thus are readily damaged by free radicals. Both beta-carotene and vitamin A each have their own specific antioxidant properties. A recent study has shown that vitamin A may be an important factor in memory and learning.
The carotenoids lutein and zeaxan-thin containing in spinach and collard greens, aid in prevention of macular degeneration, one of the main causes of blindness in old people. Other carotenoids could lower the risk of heart attack in men with high blood pressure by 60 to 70 percent. Astaxanthin, which exists in some plants, yeasts, and marine animals, has 5 to 20 times the antioxidant activity of beta-carotene.
They say “Have a lot of color on your plate” is the best advice for eating your Vitamin A.
Carotenes are the substances that give foods such as carrots, tomatoes, sweet potatoes, and apricots their vivid color. Actually, carotenes are found in practically all vegetables and fruits, including dark green leafy vegetables such as spinach and broccoli.
Food Sources (vitamin A)
Beef, butter, chicken, kidney, liver, egg yolk, milk, fish, fish liver, fish liver oils, heart, sea food.
Food Sources (Beta-carotene)
Dark-green and orange vegetables, tomatoes, some fruits,.
Food Sources (carotenoids)
Red palm oil, egg yolks, pink grapefruit, oranges, parsley, shellfish, spinach, tomatoes
The contents of vitamin A and carotenoids in foods depend on from crop variety or cultivation. It also varies from the environment in which it is grown, and with processing and storage conditions.
