Foods with the Maximum Vitamin A for Optimal Health

November 22, 2025 •

2 min read

According to the World Health Organization, vitamin A deficiency is a leading cause of preventable blindness in children globally. Knowing which foods have the maximum vitamin A is essential for maintaining healthy vision, a robust immune system, and proper organ function throughout your life.

Quick Summary

This guide covers the top dietary sources of vitamin A, detailing both animal-based (preformed retinol) and plant-based (provitamin A carotenoids) options. It highlights why this nutrient is crucial for eye health, immunity, and more, offering a comprehensive list of foods and practical tips for daily intake.

Key Points

Beef Liver and Cod Liver Oil: Animal products like beef liver and cod liver oil contain the most concentrated, readily absorbable form of preformed vitamin A.
Sweet Potatoes and Carrots: Among plant sources, orange vegetables like sweet potatoes and carrots are packed with provitamin A (beta-carotene), providing a substantial vitamin A boost.
Leafy Greens: Dark green vegetables like spinach and kale are excellent sources of beta-carotene and should be consumed regularly.
Two Forms of Vitamin A: Remember that preformed vitamin A comes from animal products, while provitamin A is found in plants. Both are important for a balanced intake.
Balanced Diet is Key: Relying on a diverse diet rich in colorful vegetables, fruits, and appropriate animal products is the best way to ensure sufficient vitamin A.
Excess Can be Harmful: Be cautious with excessive intake of preformed vitamin A from supplements and liver, as it can be toxic in high doses.

Understanding Vitamin A: Two Forms, Multiple Benefits

Vitamin A is a fat-soluble nutrient vital for numerous bodily functions. It comes in two primary forms from dietary sources: preformed vitamin A (retinol) from animal products and provitamin A carotenoids (like beta-carotene) from plants. The body converts provitamin A into active vitamin A as needed.

Preformed Vitamin A (Retinol): This is the active form of vitamin A, most readily absorbed by the body, found exclusively in animal-sourced foods.

Beef liver is a standout source, providing over 700% of the daily value in a 3-ounce serving.
Cod liver oil is exceptionally rich.
Other organ meats like lamb and chicken liver are also concentrated sources.
Eggs and fortified dairy products are good sources of preformed vitamin A.

Provitamin A (Carotenoids): These plant-based pigments are converted to vitamin A by the body and act as antioxidants.

A single baked sweet potato can provide well over 100% of the daily value in the form of beta-carotene.
Carrots are a classic source of beta-carotene.
Leafy greens like spinach and kale are packed with provitamin A.
Red bell peppers and mangoes also contribute provitamin A.

Why Your Body Needs Vitamin A

Vitamin A is crucial for:

Immune System: Supports white blood cell production to fight infections.
Skin Health: Promotes cell growth and maintains healthy skin.
Reproduction and Growth: Essential for reproductive function and fetal development.
Organ Function: Ensures proper functioning of major organs like the heart, lungs, and kidneys.

A Comparison of Top Vitamin A Sources

Here's a comparison table of rich vitamin A sources (mcg RAE per serving):


Food Source	Serving Size	Vitamin A (mcg RAE)	Percentage of Daily Value	Source Type
Beef Liver (pan-fried)	3 ounces	6,582	731%	Preformed
Cod Liver Oil	1 tablespoon	4,080	453%	Preformed
Sweet Potato (baked with skin)	1 whole	1,403	156%	Provitamin
Spinach (boiled)	½ cup	573	64%	Provitamin
Carrots (raw)	½ cup	459	51%	Provitamin
Herring (pickled)	3 ounces	219	24%	Preformed
Milk (skim, fortified)	1 cup	149	17%	Preformed
Cantaloupe (raw)	½ cup	135	15%	Provitamin
Red Bell Pepper (raw)	½ cup	117	13%	Provitamin
Mango (raw)	1 whole	112	12%	Provitamin

Cooking and Absorption Considerations

Consuming provitamin A sources with dietary fat improves absorption. For example, adding olive oil to salads or butter when roasting vegetables. Avoid overcooking, as heat can reduce vitamin A content. Many foods like breakfast cereals are also fortified with vitamin A.

Potential Risks of Excessive Intake

While provitamin A from plants is not toxic in high amounts, excessive intake of preformed vitamin A from animal sources and supplements can be harmful. This can lead to headaches, blurred vision, hair loss, liver damage, and increased fracture risk. Pregnant individuals should limit preformed vitamin A to avoid birth defects; for example, the NHS recommends limiting liver to once a week.

Conclusion: A Balanced Approach to Maximum Vitamin A

Achieving maximum vitamin A intake comes from a balanced diet, not just one food. Combine animal sources like liver and eggs with colorful plant sources like sweet potatoes, carrots, and leafy greens. A diverse intake of whole foods, while being mindful of supplements, supports lifelong health. Consult a healthcare professional for personalized dietary advice(https://fitelo.co/diet/vitamin-a-rich-food/).

Frequently Asked Questions

Beef liver is the food with the highest concentration of vitamin A, providing several hundred percent of the daily value in a single serving.

Yes, it is possible to get too much preformed vitamin A from animal sources, especially liver and supplements. However, consuming high amounts of provitamin A from plant sources is not toxic because the body regulates its conversion to active vitamin A.

Vegans can get vitamin A from plant-based provitamin A carotenoids found in sweet potatoes, carrots, kale, spinach, mangoes, and red bell peppers.

To improve absorption of provitamin A from plant sources, consume them with a source of healthy fat, such as olive oil, avocado, or nuts.

Overcooking can reduce the vitamin A content in foods, so it is best to use cooking methods that preserve nutrients, such as steaming or lightly sautéing.

Mangoes, cantaloupe, and apricots are among the fruits highest in provitamin A carotenoids, which the body converts into active vitamin A.

Symptoms of vitamin A deficiency include night blindness, dry eyes, impaired immunity, and skin problems. Severe deficiency can lead to irreversible blindness.