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Preformed vitamin A is found in animal foods such as whole eggs, whole milk and
liver.
Most fat free milk and dried nonfat milk solids sold in the US are fortified with vitamin A to replace the vitamin A lost when the fat is removed. Fortified foods such as fortified breakfast cereals also provide vitamin A. Provitamin A carotenoids are abundant in darkly colored fruits and vegetables. Tables 4 and 5 at the end of this document list animal sources of vitamin A and a variety of plant sources of provitamin A carotenoids.
It is important for you to regularly eat foods that provide vitamin A or beta-carotene even though vitamin A is stored in the liver. Stored vitamin A will help meet needs when intake of provitamin A carotenoids or preformed vitamin A is low.
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