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Beta-carotene is a precursor for vitamin A. The body needs to convert it to retinol or vitamin A for use. Beta-carotene is found naturally in mostly orange and dark green plant foods, such as carrots, sweet potatoes, mangos, and kale.wo of the most common sources are retinol and beta-carotene. Retinol is sometimes called âtrueâ vitamin A because it is nearly ready for the body to use. Retinol is found in such animal foods as liver, eggs, and fatty fish.
Beta carotene, the primary form of vitamin A is found in fruits and vegetables. Through digestion and metabolism, your body converts beta carotene into retinol, the active form of vitamin A. However, beta carotene also acts as an antioxidant in your body, protecting cells from oxidation by free radicals. 1/2 cup serving of boiled spinach contains 11,458 IU of vitamin A, 1 cup of cantaloupe contains 5,411 IU and 1 cup of baked sweet potato with the skin contains 38,436 IU. A 1/2 cup serving of boiled kale and 1 cup of vegetable soup also meet more than 100 percent of your daily vitamin A needs.