In fact, too much vitamin A can be toxic. The list of foods on pages 3 to 4 of this fact sheet will help you select those foods that are good sources of vitamin A as you follow the Dietary Guidelines. Vitamin A can be lost from foods during preparation, cooking, or storage. Serve fruits and vegetables raw whenever possible. Steam vegetables and braise, bake, or broil meats instead of frying.
Some vitamin A is lost in the fat during frying.
Lowfat and skim milk are often fortified with vitamin A because it is removed from milk with the fat. Margarine is fortified to make its vitamin A content the same as butter. The serving sizes used on the list of good sources are only estimates of the amounts of food you might eat. The amount of a nutrient in a serving depends on the weight of the serving. Therefore, the cooked vegetable may appear on the list, while the raw form does not.