The vitamin A family includes retinol, retinal, retinoic acid, and several provitamin A carotenoids, technically these compounds are hydrocarbons and include the most essential carotenoid of them all, beta-carotene.
Vitamin A has many useful functions, it is important for growth and development, for the maintenance of the immune system and is vitally important in keeping our eyes working properly. Vitamin A is needed by the retina of the eye to form the light-absorbing molecule rhodopsin which is necessary in building the cells that allow the eye to see colour vision and to perform in low light conditions, this important growth factor is also responsible for promoting the growth of epithelial cells and many other important cells.
Top 10 Vitamin A Foods
1. Beef Liver
100 grams: 9,442 mcg
2. Lamb Liver
100 grams: 7,491 mcg
3. Liver Sausage
100 grams: 8,384 mcg
4. Cod Liver Oil
100 grams: 30,000 mcg
5. King Mackerel
100 grams: 252 mcg
6. Salmon
100 grams: 149 mcg
7. Bluefin Tuna
100 grams: 757 mcg
8. Goose Liver Pâté
100 grams: 1,001 mcg
9. Goat Cheese
100 grams: 407 mcg
10. Butter
100 grams: 684 mcg
