Vitamin A Fruits: Essential Nutrients for Your Diet

There are 3 forms of vitamin A: retinol (from animal foods), retinal, and provitamin A carotenoids like beta-carotene found in fruits. One Alphonso mango delivers roughly 54 mcg RAE of vitamin A. Season runs April–June.

Buy Vitamin A-Rich Alphonso Mangoes

Alphonso mangoes are among the finest vitamin A fruit sources available in India. GI-certified, carbide-free, and dispatched by air — these are the mangoes to order when the season is open.

Not available July–March. Alphonso mango is a seasonal fruit. Orders placed outside April–June will not be fulfilled for fresh mangoes. Mango pulp is available year-round.

Commercial Comparison: Ratnagiri vs Devgad Alphonso

Parameter	Ratnagiri Alphonso	Devgad Alphonso
Brix (sweetness)	16–20°	18 to 24°
Season window	Late March–May	April–June
Typical fruit weight	150–250 g	200–300 g
Indicative price (1 doz)	₹699–₹1,199	₹799–₹1,499
GI Certification	Yes — GI No. 139	Yes — GI No. 139
Skin colour at ripeness	Deep saffron-yellow	Golden yellow, thicker skin
Beta-carotene (vitamin A)	High — deep orange flesh	High — deeper golden flesh

Delivery Across India

Orders placed before 12:00 noon IST on weekdays are dispatched the same day. BlueDart air cargo reaches most metros — Mumbai, Delhi, Bengaluru, Chennai, Hyderabad, Kolkata, Pune — in 1–2 days. Northeast India and Tier 3 cities typically receive delivery in 2–3 days.

Each box ships in a ventilated corrugated outer carton with individual fruit-safe foam nets. Mangoes arrive firm-ripe and ready to eat within 24–48 hours of receipt. Cold chain is maintained during air transit. Do not refrigerate on arrival — let the fruit rest at room temperature for one day.

How to order

1. Step 1: Select Grade — Choose Ratnagiri Alphonso, Devgad Alphonso, or Kesar mango from the collection page.
2. Step 2: Add to Cart — Select quantity (6-piece, 12-piece, or bulk tray) and confirm size/grade.
3. Step 3: Same-day Dispatch — Orders before 12:00 noon IST ship the same day via BlueDart air.

3 Forms of Vitamin A Explained

Vitamin A is a fat-soluble vitamin. It does not come in one single chemical form. There are 3 forms of vitamin A, and each plays a distinct role in your body.

1. Retinol

Retinol is the preformed, active form of vitamin A. It comes from animal sources — liver, dairy, eggs, and fish oil. The body uses it directly without conversion. Retinol is measured in micrograms of Retinol Activity Equivalents (mcg RAE).

2. Retinal (Retinaldehyde)

Retinal is the intermediate form. The body converts retinol to retinal during the visual cycle. Retinal binds to proteins in the retina and enables low-light vision. Without adequate retinal, night blindness develops.

3. Provitamin A Carotenoids (Beta-Carotene)

Provitamin A carotenoids — primarily beta-carotene — come from plant foods and fruits. The body converts beta-carotene into retinol as needed. This is the form found in mangoes, papayas, apricots, carrots, and sweet potatoes. Because conversion is regulated, toxicity from dietary carotenoids is rare.

Which form of vitamin A is safest from food?

Provitamin A from fruits and vegetables is the safest dietary form. The body only converts as much beta-carotene to retinol as it needs. Excess preformed retinol from supplements or liver can reach toxic levels. Eating vitamin A fruit daily is safer than high-dose retinol supplements.

What is the daily recommended intake of vitamin A?

The Indian Council of Medical Research (ICMR) recommends 600 mcg RAE per day for adult women and 900 mcg RAE per day for adult men. One medium Alphonso mango provides approximately 54 mcg RAE of vitamin A as beta-carotene. Pairing it with a fat source — a spoon of ghee in Aamras, for example — improves absorption because vitamin A is fat-soluble.

Best Vitamin A Fruits

Fruits with deep orange, yellow, or red flesh are the richest plant sources of provitamin A. These are the best vitamin A fruits to include in a daily diet.

Mango

The Alphonso mango from Konkan, Maharashtra, has deep saffron flesh — a visible signal of high beta-carotene content. A 100 g serving of ripe Alphonso provides approximately 38–54 mcg RAE of vitamin A. It also delivers vitamin C, vitamin B6, folate, and dietary fibre. No other commercially grown Indian mango matches its nutrient density and flavour profile.

Papaya

Ripe papaya is one of the richest vitamin A fruit sources available year-round. A 100 g serving provides around 47 mcg RAE. It is also a natural digestive aid due to its papain enzyme content.

Apricot

Fresh apricots provide approximately 96 mcg RAE per 100 g. Dried apricots concentrate that further — though they also concentrate sugar. Apricots are among the best vitamin A dry fruit options.

Cantaloupe Melon

Cantaloupe delivers around 169 mcg RAE per 100 g — one of the highest among commonly eaten fruits. Its bright orange flesh signals dense beta-carotene content.

Guava

Pink guava provides moderate beta-carotene. It is better known for its exceptionally high vitamin C content, but it contributes to overall carotenoid intake.

Tomato

Botanically a fruit. Tomatoes contain lycopene — a carotenoid related to beta-carotene — and provide small amounts of provitamin A. Cooking tomatoes increases lycopene availability.

Passion Fruit

Passion fruit contains beta-carotene and vitamin C. It is not a staple vitamin A fruit source but adds variety to a carotenoid-rich diet.

Alphonso Mango and Vitamin A: The Konkan Advantage

Prashant Powle selects fruit from 48 villages across Ratnagiri and Devgad. The laterite soil and coastal Konkan microclimate of villages like Velas and Pawas concentrate beta-carotene in the pulp. Fruit picked at the correct maturity index — 18 to 24° Brix for Devgad — has higher nutrient density than fruit harvested early for transit.

Natural hay-bed ripening, used at AlphonsoMango.in, preserves carotenoids. Carbide ripening causes cell damage and nutrient loss. Every batch here is carbide-free — a practice verified by FSSAI-compliant testing.

Does cooking mango reduce vitamin A?

Mild heat — as in Aamras or mango pulp processing — does not destroy beta-carotene significantly. Beta-carotene is heat-stable. It is, however, oxygen-sensitive over long storage. Fresh and minimally processed mango is the best source.

Is mango pulp a good source of vitamin A?

Yes. Alphonso mango pulp retains most of the beta-carotene of fresh fruit. It is a practical year-round source of provitamin A carotenoids when fresh mangoes are out of season.

Vitamin A in Dry Fruits

Drying concentrates nutrients but also concentrates sugars. These are the best vitamin A dry fruit options.

Dried Apricots

Dried apricots are the single richest vitamin A dry fruit. A 30 g serving provides a meaningful contribution toward the daily RAE target. Choose unsulphured, naturally dried apricots for a cleaner product.

Dried Mango

Dried mango retains beta-carotene. It is a convenient travel snack and a vitamin A fruit in concentrated form. Watch portion sizes — the sugar content rises sharply with drying.

Dates

Dates contain small amounts of beta-carotene. They are not a primary vitamin A source, but they contribute trace amounts alongside iron, potassium, and natural sugars. AlphonsoMango.in stocks Medjool and Safawi dates.

Vitamin A Benefits

Vitamin A Benefits for Eyes

Retinal is required for the formation of rhodopsin — the pigment in rod cells of the retina that enables vision in low light. Deficiency causes night blindness first, then xerophthalmia, and in severe cases, irreversible corneal damage. Regular intake of vitamin A fruit prevents these conditions safely.

Vitamin A Benefits for Skin

Retinol (and its derivative retinoic acid) regulates skin cell turnover. It reduces the appearance of fine lines, supports wound healing, and controls sebum production. Dietary vitamin A from fruits and carotenoids supports skin health from the inside. Topical retinoids work from the outside — they are pharmaceutical preparations, not food.

Vitamin A and Immunity

Vitamin A maintains the integrity of mucosal barriers — the linings of the respiratory tract, gut, and urinary tract. These are the body's first physical defences against pathogens. It also supports the production and function of white blood cells. A diet rich in vitamin A fruit strengthens innate immunity.

Vitamin A for Bone and Cell Growth

Retinoic acid regulates gene expression and cell differentiation. It is essential during pregnancy for foetal development. Children require adequate vitamin A for normal bone growth. Both deficiency and excess carry risk — dietary sources from fruit are the safest route.

Vitamin A Deficiency

Vitamin A deficiency is a public health concern in parts of India, particularly among children under five. Early signs include night blindness and dry eyes. Prolonged deficiency leads to Bitot's spots on the cornea and eventual blindness. Skin becomes dry and rough. Immune function falls.

Who is at risk of vitamin A deficiency in India?

Children in low-income households with limited access to diverse diets are most at risk. Pregnant and lactating women have higher requirements. Communities whose diets centre on white rice without adequate colourful fruits and vegetables are vulnerable.

Can you get too much vitamin A from fruit?

No. Provitamin A carotenoids from fruits cannot cause hypervitaminosis A. The body downregulates conversion of beta-carotene to retinol when stores are adequate. Toxicity occurs only from excess preformed retinol — typically from high-dose supplements or eating large amounts of animal liver. Eating vitamin A fruit daily is safe for healthy adults.

Vitamin A Supplements vs Food Sources

Supplements deliver preformed retinol or synthetic beta-carotene in concentrated doses. For most healthy people eating a varied diet that includes vitamin A fruit and vegetables, supplements are unnecessary. Consult a doctor before starting any vitamin A supplement — especially during pregnancy, where excess retinol is teratogenic.

Frequently Asked Questions

Authority

AlphonsoMango.in is operated by Powle Home Foods, a brand of Powle Home Foods The operation holds GI Authorised User status under GI No. 139 (Registry Certificate 4163, issued 16 October 2019), FSSAI Licence 10020022011783, and APEDA Registration 225579. All mangoes are ripened naturally on hay beds. No calcium carbide is used at any stage. Over 47,000 customers have ordered since 2019. Exports reach the US, UK, UAE, Singapore, and Japan.

Source: Powle Home Foods (Powle Home Foods), GI Authorised User AU/5974/GI/139/260 — sourcing from 48 villages across Ratnagiri and Devgad districts, Konkan, Maharashtra.

Read more: Vitamin C Fruits in India — a complete guide and Why mango is good for health.

Ready to eat the finest vitamin A fruit from Konkan? Shop the full mango collection at AlphonsoMango.in →