Vitamin A helps us to see in dim light and is necessary for proper bone growth, tooth development, and reproduction. 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.
Some vitamin A is lost in the fat during frying.
Lowfat and skim milks are often fortified with vitamin A because it was 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.