Is orange juice high in vitamin A?

Orange juice contains many carotenoids, such as beta-carotene, which are converted into vitamin A. But, it isn’t particularly high in vitamin A. A glass of orange juice contains only 25 mcg of vitamin A, which is about 3% of the recommended daily intake.

How much vitamin A do we need a day?

The recommended daily dose for vitamin A is 900 mcg and 700 mcg for men and women, respectively.[1]

But, vitamin A absorption rates depend on dietary sources. Vitamin A from animal-based foods and supplements is more bioavailable than vitamin A in plant-based foods.

In fact, the recommended daily intake refers to retinol. A form of vitamin A naturally present only in animal-based foods.

Hence, vegans, vegetarians, and people who follow a plant-based diet should consume much higher doses of vitamin A.

On the other hand, too much vitamin A from supplements or certain animal-based foods may cause side effects.

Is orange juice rich in vitamin A?

Plant-based foods contain carotenoids. The body converts them into retinol.

It’s estimated that 12 mg of beta-carotene from food is equivalent to 1 mg of vitamin A (retinol). Beta-carotene is the most abundant and well-absorbed carotenoid.

Other carotenoids are even less bioavailable. For instance, we have to get 24 mg of alpha-carotene or beta-cryptoxanthin from food to be converted into 1 mg retinol.

Orange juice contains alpha-carotene, beta-carotene and beta-cryptoxanthin. A glass of fresh-squeezed orange juice contains about 420 mcg beta-cryptoxanthin, 82 mcg beta-carotene, and only 15 mcg alpha-carotene.[2]

Carotenoids in a glass of orange juice are equivalent to 25 mcg of vitamin A. So, a glass of orange juice can provide us with only 3% of the recommended daily intake! In fact, orange juice isn’t particularly rich in vitamin A.

We should eat other common foods high in vitamin A and carotenoids, such as sweet potatoes, carrots, turnip greens, dandelion greens, spinach, papaya, and pumpkin.

Orange juice protects your eyesight & skin!

Vitamin A is well-known to protect your vision and skin. Although orange juice contains low amounts of vitamin A, it’s beneficial for your eyes and skin. Oranges are particularly high in vitamin C. Vitamin C is crucial for your eyesight and your skin as well. Just a glass of orange juice contains more vitamin C than the recommended daily intake!

In the eye, vitamin C regenerates other potent antioxidants, such as vitamin E. Also, it may prevent or delay eye diseases, such as cataracts.[3,4]

Furthermore, healthy skin contains high concentrations of vitamin C. It prevents premature aging of the skin, as it’s required for the synthesis of collagen. Also, vitamin C has UV-radiation protective effects.[5]

Moreover, when combining vitamins A and C, we get better effects.[6]

Thus, combining fruit juices, such as carrot (vitamin A) and orange juice (vitamin C), could be more beneficial for your skin and vision than drinking any fruit juice alone!

Carrots are particularly rich in vitamin A. A glass of carrot juice provides more vitamin A than the daily recommended intake!