Foods With Vitamin A and E: A Comprehensive Guide

January 10, 2026 •

4 min read

According to the National Institutes of Health, vitamin A deficiency is a leading cause of blindness in developing countries, while vitamin E deficiency is extremely rare but can occur in those with fat malabsorption issues. Both are essential fat-soluble vitamins crucial for immune function, vision, and antioxidant protection, and they are readily available in a wide variety of foods.

Quick Summary

A varied diet is key to obtaining both vitamin A and E, which are vital fat-soluble nutrients for vision, immunity, and cellular health. Key sources include colorful fruits, leafy greens, nuts, seeds, vegetable oils, and certain animal products like eggs and liver. These nutrients offer antioxidant benefits and support overall wellness.

Key Points

Rich Sources: Sweet potatoes, carrots, spinach, and beef liver are excellent sources of Vitamin A.
Antioxidant Power: Wheat germ oil, sunflower seeds, almonds, and avocados are among the top foods for antioxidant-rich Vitamin E.
Dual Benefits: Some foods like mangoes, spinach, and eggs contain both Vitamin A and E, providing synergistic nutritional benefits.
Enhance Absorption: Since they are fat-soluble, consuming Vitamin A and E-rich foods with healthy fats can improve your body's absorption of these nutrients.
Diet Over Supplements: Relying on a varied diet of whole foods is generally better than taking supplements to meet your vitamin A and E needs, as foods offer a wider range of nutrients.

What are the roles of Vitamin A and E in the body?

Both vitamin A and vitamin E are fat-soluble vitamins, meaning they are absorbed and stored in the body's fatty tissues and liver. They play distinct yet complementary roles in maintaining overall health. Vitamin A, specifically retinol and provitamin A carotenoids like beta-carotene, is essential for healthy vision, immune function, cell growth, and reproduction. It helps your eyes adjust to low-light conditions and maintains healthy skin and mucous membranes.

Vitamin E, which exists as a group of compounds called tocopherols and tocotrienols, is a powerful antioxidant. Its primary function is to protect body cells from damage caused by free radicals, which are unstable molecules that contribute to oxidative stress. This protective function is crucial for slowing down cellular aging and safeguarding against various diseases. Together, these vitamins work in synergy, with vitamin E's antioxidant power protecting the body's fat stores from oxidation, which is where vitamin A is stored.

Top food sources rich in vitamin A

Incorporating a range of foods into your diet is the best way to meet your daily vitamin A requirements. Vitamin A sources are categorized into preformed vitamin A (found in animal products) and provitamin A carotenoids (found in plants).

Animal-based sources

Beef Liver: A standout source, with a 3-ounce serving providing over 700% of the daily value.
Eggs: One large hard-boiled egg offers a significant amount of vitamin A.
Oily Fish: Salmon, herring, and mackerel are excellent sources.
Dairy Products: Milk, cheese, and yogurt are common sources, with many being fortified with vitamin A.

Plant-based sources (Beta-carotene)

Sweet Potatoes: A single baked sweet potato can provide well over the daily requirement for vitamin A.
Carrots: Just half a cup of raw carrots provides over 50% of the daily value.
Green Leafy Vegetables: Spinach, kale, and turnip greens are packed with beta-carotene.
Butternut Squash: A winter squash rich in provitamin A carotenoids.
Red Bell Peppers: A vibrant and versatile vegetable with a good vitamin A content.
Mangoes: A sweet, tropical fruit that is also a good source.

Top food sources rich in vitamin E

Vitamin E is abundant in many plant-based foods, especially oils, nuts, and seeds. It's important to consume vitamin E with some dietary fat to aid absorption.

Oils, nuts, and seeds

Wheat Germ Oil: One of the most concentrated sources, providing over 135% of the daily value per tablespoon.
Sunflower Seeds: An excellent snack, with one ounce providing nearly half the daily value.
Almonds: A one-ounce serving is a great source of vitamin E.
Hazelnuts: Another solid nut choice for boosting your vitamin E intake.
Sunflower Oil and Safflower Oil: These vegetable oils are rich in vitamin E.

Fruits and vegetables

Avocado: A creamy fruit that is a good source of vitamin E and healthy fats.
Mangoes: This fruit provides both vitamin A and E.
Red Bell Peppers: Similar to mangoes, red peppers offer both essential vitamins.
Spinach and Broccoli: These green vegetables offer a good amount of vitamin E in addition to vitamin A.

The best foods with both vitamin A and E

Many foods contain both vitamin A and vitamin E, allowing you to maximize your intake of these two powerful nutrients in a single serving. These sources are often healthy fats or colorful vegetables.

Mangoes: A single mango contains both a good amount of vitamin A and some vitamin E.
Spinach: This leafy green is rich in beta-carotene (provitamin A) and also provides a dose of vitamin E.
Avocado: Excellent source of vitamin E and contains some vitamin A.
Butternut Squash: A great vegetable for both vitamins, especially after cooking.
Eggs: The yolk provides both preformed vitamin A and some vitamin E.
Red Bell Peppers: Contains provitamin A and a decent amount of vitamin E.
Broccoli: Another nutritional powerhouse with both vitamins.
Sunflower Seeds: High in vitamin E and a modest source of vitamin A.

Comparison of top vitamin A and E food sources

To help visualize your dietary options, here is a comparison table of several foods rich in these two vitamins. The values are based on typical serving sizes and represent the contribution to the daily recommended intake.


Food Source	Primary Vitamin A Form	Primary Vitamin E Source	Notes
Sweet Potato	Beta-carotene	-	Extremely high in Vitamin A; best baked.
Beef Liver	Retinol	-	Highest source of preformed Vitamin A, consume in moderation.
Spinach	Beta-carotene	Alpha-tocopherol	Excellent source of both, especially when cooked.
Almonds	-	Alpha-tocopherol	Top source of vitamin E among nuts; zero vitamin A.
Sunflower Oil	-	Alpha-tocopherol	Concentrated source of Vitamin E; no vitamin A.
Mango	Beta-carotene	Alpha-tocopherol	Delivers both vitamins, perfect for smoothies.
Egg Yolk	Retinol	Alpha-tocopherol	Offers both in a single, balanced food item.
Carrots	Beta-carotene	-	Very high in Vitamin A; no significant Vitamin E.

Dietary considerations and conclusion

For many, achieving adequate levels of vitamins A and E is simple through a balanced and varied diet. It is important to note that since these are fat-soluble, consuming them with a small amount of dietary fat (like avocado or cooking oil) can enhance their absorption. While supplements are available, focusing on whole food sources is the best approach, as these foods provide a spectrum of other beneficial nutrients as well. For instance, almonds offer not just vitamin E but also healthy fats, fiber, and protein. Including a mix of leafy greens, colorful vegetables, nuts, seeds, and healthy oils in your meals is an effective strategy. Always consult a healthcare professional before taking high-dose supplements, as excessive intake of fat-soluble vitamins can be harmful.

Incorporating a diet rich in these key foods will support not only your immune system and vision but also provide crucial antioxidant protection for your body’s cells.

Here is a trusted source from the NIH for further research on vitamin intake.

Frequently Asked Questions

Foods like spinach and eggs are great because they contain both vitamins. A single serving of spinach offers significant amounts of both, while egg yolks provide both preformed vitamin A and some vitamin E.

Yes, both vitamins A and E are fat-soluble. This means they are absorbed more effectively when consumed with some amount of dietary fat, and the body stores them in fatty tissue and the liver.

Sweet potatoes are exceptionally rich in vitamin A, in the form of beta-carotene. A single baked sweet potato can provide well over 100% of the daily recommended intake.

Yes, nuts are excellent sources of vitamin E. Almonds and sunflower seeds, in particular, provide a large percentage of the daily value in a standard serving.

It is generally better to get vitamins from whole food sources. Foods provide a full spectrum of nutrients and other beneficial compounds that work together, offering more comprehensive health benefits than isolated supplements.

Vegetarians can get both vitamins from spinach, mangoes, butternut squash, and red bell peppers. These plant-based sources contain provitamin A carotenoids and a healthy dose of vitamin E.

Excess intake of preformed vitamin A, especially from supplements or certain animal products like liver, can be harmful. It may cause symptoms like headaches, nausea, or liver damage. High-dose supplements should be used with caution.