How Do We Get Vitamin A and E? A Comprehensive Guide to Dietary Sources

December 15, 2025 •

2 min read

According to the World Health Organization, over 190 million preschool-age children, mostly in Africa and Southeast Asia, have a vitamin A deficiency, which increases their risk of visual impairment. Understanding the best dietary sources for both vitamin A and E is vital for maintaining proper bodily functions, from vision to immune support.

Quick Summary

This guide outlines the primary animal and plant-based food sources for vitamins A and E, detailing their different forms, synergistic benefits, and roles in the body. It covers which foods are rich in these essential fat-soluble vitamins and how to absorb them effectively.

Key Points

Preformed Vitamin A: Found in animal products like liver, fish, eggs, and dairy, readily available for the body's use.
Provitamin A: Found in vibrant plant foods such as carrots, sweet potatoes, and leafy greens, which the body converts into vitamin A.
Vitamin E Sources: Primarily obtained from vegetable oils (sunflower, wheat germ), nuts (almonds), and seeds (sunflower seeds).
Synergistic Benefits: Vitamins A and E work together as antioxidants to protect cells from damage and support immune function and skin health.
Excessive Intake Risks: Overconsumption of preformed vitamin A can be toxic, while high-dose vitamin E supplements can interfere with blood clotting.
Absorption: Both vitamins are fat-soluble and require some dietary fat to be absorbed properly by the body.
Dietary Strategy: The most effective and safest way to get both vitamins is by eating a balanced, varied diet rich in colorful fruits, vegetables, and healthy fats.

The Importance of Fat-Soluble Vitamins

Vitamins A and E are essential fat-soluble vitamins, meaning they are best absorbed with dietary fat. Unlike water-soluble vitamins, they can be stored in the body. A balanced diet usually provides enough, but knowing key sources is helpful.

How We Get Vitamin A

Vitamin A exists as preformed vitamin A (retinoids) in animal foods and provitamin A carotenoids in plants.

Preformed Vitamin A: Found in foods like beef liver (exceptionally high), oily fish, eggs, milk, and cheese.
Provitamin A Carotenoids: Converted to vitamin A by the body. Rich sources include colorful vegetables (sweet potatoes, carrots, spinach) and fruits (mangoes, cantaloupe).

How We Get Vitamin E

Vitamin E acts as a powerful antioxidant, primarily alpha-tocopherol. It is found in various plant-based foods.

Sources: Vegetable oils (wheat germ, sunflower), nuts (almonds, hazelnuts), seeds (sunflower), some vegetables (spinach, broccoli), fruits (kiwi, mango), and fortified foods.

The Synergy Between Vitamins A and E

These vitamins offer complementary health benefits, acting together as antioxidants. They support skin health by aiding cell turnover and protection and are crucial for immune function.

Comparison of Vitamin A and E Sources


Feature	Vitamin A (Retinoids & Carotenoids)	Vitamin E (Alpha-tocopherol)
Primary Function	Vision, immunity, reproduction, cell growth.	Antioxidant, protects cells.
Animal Sources	Liver, fish, eggs, dairy.	Very low.
Plant Sources	Orange/yellow/dark green produce.	Vegetable oils, nuts, seeds.
Absorption	Best with fat, carotenoids converted.	Requires dietary fat.
Storage	Liver and fatty tissues.	Fatty tissues.
Deficiency Risk	Common globally, causes vision issues.	Rare, linked to malabsorption.

Potential Risks and Considerations

Excessive preformed vitamin A can be toxic (hypervitaminosis A). High beta-carotene is not toxic but may color skin. High-dose vitamin E supplements can affect blood clotting. Always consult a healthcare provider about supplements.

Conclusion: Prioritizing a Varied Diet

Obtaining sufficient vitamin A and E is best achieved through a diverse diet rich in whole foods. Combining colorful fruits, vegetables, nuts, seeds, and healthy fats ensures adequate intake and nutrient synergy. While supplements can help in specific deficiency cases, they should complement, not replace, a healthy diet and be discussed with a medical professional. A balanced diet is key for optimal levels and long-term health.

Authoritative Outbound Link

For more detailed scientific information on Vitamin A and Carotenoids, including recommended dietary allowances, refer to the National Institutes of Health (NIH) Office of Dietary Supplements: Vitamin A and Carotenoids - Health Professional Fact Sheet.

Frequently Asked Questions

Preformed vitamin A, or retinoids, comes from animal sources and is ready for the body to use. Provitamin A, or carotenoids like beta-carotene, comes from plant sources and must be converted by the body into vitamin A.

Beef liver is one of the richest sources of preformed vitamin A, containing a very high concentration of the vitamin. However, sweet potatoes and carrots are excellent sources of beta-carotene.

The best food sources for vitamin E are vegetable oils, particularly wheat germ, sunflower, and safflower oil. Nuts like almonds and seeds like sunflower seeds are also excellent sources.

Since vitamins A and E are fat-soluble, they are best absorbed when consumed with some dietary fat. For example, add some olive oil to your spinach salad or eat carrots with a fatty dip.

For most healthy individuals, a balanced diet that includes a variety of fruits, vegetables, nuts, seeds, and healthy fats can provide sufficient amounts of both vitamins A and E.

Taking too many vitamin A supplements can lead to a condition called hypervitaminosis A, which can cause symptoms like vision disturbances, hair loss, liver damage, and may increase fracture risk over time.

Yes, taking vitamins A and E together is generally safe and beneficial. They work synergistically as antioxidants, and supplements containing both are common. However, avoid excessive doses, especially from supplements, without consulting a healthcare provider.