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Important Food Sources of Provitamin A

Provitamin A carotenoids have the advantage of being converted to vitamin A only when vitamin A is needed in the body, thus avoiding potential toxicity due to excesses.

Carotenoids are important dietary components because of their provitamin A activity as well as their possible roles in the prevention of degenerative diseases.

Surveys conducted in different countries show that in terms of provitamin A carotenoid content,  the most important sources are:

           Dark green leafy vegetables

Dark green leafy vegetables are the most common and relatively abundant sources of provitamin A carotenoids. 
-  Inexpensive and accessible source of provitamin A Carotenoids
- β-carotene content of leafy vegetables is essentially the most important source of vitamin A activity

           Palm oil 

- Palm oil is considered the world’s richest plant source of provitamin A carotenoids
Palm fruits are especially important not only because of their high provitamin A content, but also because of the co-occurrence of fat, which results in higher bioavailability of provitamin A most probably due to higher absorption

            Carrot and Yellow-to-orange sweet potatoes 
 Carrot (Daucus carota) and yellow-to-orange sweet potatoes (Ipomoea batatas) are available throughout the world and are important, rich sources of carotenoids.
Dark-orange carrots, consisting mainly of β-carotene and α-carotene.
Mature squashes and pumpkins

Yellow/orange tropical fruits like mango and papaya