Carrots, yellow-green vegetables, eggs, yellow fruits, spinach, pea seedlings, sweet potatoes with red hearts, green peppers, cod liver oil, animal liver, milk, dairy products and cream.

Note: The color depth of fruits and vegetables is not an absolute indicator of the amount of vitamin A contained.

Vitamin A food: animal liver, fish, seafood, cream and eggs. In addition, hairtail, crucian carp, silver carp, eel, squid, clam, cream, human milk and milk also contain140 ~ 846 IU of vitamin A (per100g).

The function of vitamin a:

Maintain normal visual response. Maintain the normal morphology and function of epithelial tissue. Maintain normal bone development. It can maintain the function of skin cells, make the skin soft and tender, and has the effect of anti-wrinkle and wrinkle removal. Lack of vitamin A will reduce the function of epithelial cells, resulting in decreased skin elasticity, dryness, roughness and loss of luster.

The minimum daily vitamin A requirement of normal adults is about 3,500 international units (0.3 micrograms of vitamin A or 0.332 micrograms of acetyl vitamin A is equivalent to 1 international unit), and that of children is about 2,000-2,500 international units.

Vitamin A exists only in animal food, A 1 exists in the liver of mammals and saltwater fish, while A2 exists in the liver of freshwater fish. Vitamin A has not been found in plant tissues. The lack of vitamin A in human body affects the dark adaptation ability, such as children's stunting, dry skin, dry eye, night blindness and so on.