What are two good sources of vitamin A?

January 5, 2026 •

4 min read

Did you know that vitamin A deficiency is the leading cause of preventable blindness in children worldwide? To prevent this and support overall health, it's crucial to know what are two good sources of vitamin A from both plant and animal foods to ensure your body gets a healthy supply.

Quick Summary

Excellent sources of vitamin A include sweet potatoes, which contain provitamin A carotenoids, and beef liver, a potent source of preformed vitamin A (retinol). These foods are vital for maintaining proper vision, supporting immune function, and promoting healthy cell growth.

Key Points

Preformed vs. Provitamin A: Vitamin A comes as preformed retinol (animal sources like liver) or provitamin A carotenoids (plant sources like sweet potatoes).
Sweet Potatoes for Beta-Carotene: One baked sweet potato provides a large amount of beta-carotene, which your body converts to vitamin A as needed.
Beef Liver for Retinol: Beef liver is one of the richest sources of preformed vitamin A, offering a highly bioavailable form of the nutrient.
Toxicity Risk Management: While plant sources like sweet potatoes have very low risk, consuming too much preformed vitamin A from liver can be toxic, so moderation is key.
Absorption is Fat-Dependent: Because vitamin A is fat-soluble, eating sources like sweet potatoes or carrots with healthy fats (e.g., olive oil) enhances absorption.
Beyond Vitamin A: These sources offer more than just vitamin A; sweet potatoes provide fiber and vitamin C, while liver supplies iron and B vitamins.

The Importance of Vitamin A

Vitamin A is a fat-soluble vitamin and an essential nutrient that plays a critical role in numerous bodily functions. It is crucial for maintaining healthy vision, particularly for sight in dim light, as it is a component of the protein rhodopsin, which absorbs light in the retinal receptors. Beyond eye health, vitamin A supports a robust immune system by promoting the growth and activity of white blood cells. It is also vital for cellular differentiation, growth, reproduction, and the proper functioning of the heart, lungs, and kidneys.

There are two main types of vitamin A found in food: preformed vitamin A and provitamin A carotenoids. Preformed vitamin A, or retinol, is found in animal products and can be used by the body directly. Provitamin A carotenoids, such as beta-carotene, are plant-based pigments that the body converts into retinol. Understanding the difference between these types is key to choosing the right sources for your dietary needs.

Source 1: Sweet Potatoes (Provitamin A)

Sweet potatoes are an outstanding source of provitamin A, specifically beta-carotene, which is responsible for their vibrant orange color. Just one baked, medium-sized sweet potato can provide well over the daily recommended intake of vitamin A. As a plant-based source, sweet potatoes offer a safe way to boost vitamin A levels without the risk of toxicity associated with excessive intake of preformed vitamin A. The body only converts as much beta-carotene as it needs, making it a well-regulated process.

Benefits of Sweet Potatoes

Antioxidant Power: Beta-carotene acts as a powerful antioxidant, protecting cells from damage caused by free radicals. This can help reduce the risk of chronic diseases.
Rich in Fiber: Sweet potatoes are high in dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels.
Versatile and Delicious: They can be prepared in countless ways—baked, mashed, roasted, or added to soups and stews—making them an easy and enjoyable addition to any diet.

Source 2: Beef Liver (Preformed Vitamin A)

For those who consume animal products, beef liver is arguably the most concentrated source of preformed vitamin A available. A small 3-ounce serving of pan-fried beef liver provides a staggering amount of vitamin A, far exceeding the daily value. This is because, like humans, animals store vitamin A in their liver. Due to its potency, care must be taken to not over-consume liver, as excessive preformed vitamin A can be toxic and may lead to negative health effects, particularly for pregnant women.

Nutritional Powerhouse

Complete Nutrient Profile: Beyond vitamin A, beef liver is also an excellent source of numerous other essential nutrients, including iron, vitamin B12, copper, and folate.
Highly Bioavailable: The preformed retinol in beef liver is readily absorbed and utilized by the body, making it a very efficient source of the vitamin.
Supports Energy and Growth: The high concentration of nutrients in liver makes it excellent for supporting energy production, red blood cell formation, and overall growth and development.

Comparison: Sweet Potato vs. Beef Liver


Feature	Sweet Potato	Beef Liver
Type of Vitamin A	Provitamin A (Beta-Carotene)	Preformed Vitamin A (Retinol)
Bioavailability	Lower, as it must be converted by the body.	Higher, as it is readily available for use.
Risk of Toxicity	Very low risk, as conversion is regulated.	High risk if consumed excessively.
Dietary Suitability	Excellent for vegetarians, vegans, and all diets.	Suitable for omnivores; not for vegetarians or vegans.
Other Nutrients	High in fiber, vitamin C, potassium, and antioxidants.	High in iron, B12, copper, and other B vitamins.
Cooking Consideration	Beta-carotene absorption is enhanced by cooking and consuming with a little fat.	Cooked liver should be consumed in moderation to avoid over-intake.

Tips for Maximizing Vitamin A Absorption

Add Healthy Fats: Since vitamin A is a fat-soluble vitamin, consuming it with a source of healthy fat, such as avocado or olive oil, can significantly improve its absorption.
Choose the Right Cooking Method: Lightly steaming, sautéing, or baking vegetables can help break down plant cell walls, releasing more beta-carotene for the body to absorb.
Eat a Varied Diet: The best approach is a balanced diet that includes a variety of both plant-based and animal-based vitamin A sources to ensure you get a full spectrum of nutrients.

Conclusion: Making the Right Choice for Your Health

Knowing what are two good sources of vitamin A is a great starting point for enhancing your diet. Both sweet potatoes and beef liver offer robust nutritional benefits, though they provide different forms of the vitamin and come with different dietary considerations. Sweet potatoes are a versatile and safe source of provitamin A, suitable for a wide range of diets, and are packed with fiber and antioxidants. Beef liver is an exceptionally potent source of preformed vitamin A, along with other critical nutrients, but requires careful moderation. By incorporating these or other rich sources into your meals, you can effectively support your vision, immune system, and overall health. Always consult a healthcare professional for personalized dietary advice, especially if you have specific health concerns or are pregnant.

For more detailed information on vitamin A, its functions, and dietary recommendations, visit the National Institutes of Health (NIH) Office of Dietary Supplements website: https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

Frequently Asked Questions

Preformed vitamin A, or retinol, is the active form found in animal products like meat, fish, and dairy, and is readily used by the body. Provitamin A carotenoids, like beta-carotene in plants, are converted into retinol by the body as needed.

To increase the absorption of vitamin A from plant sources, such as sweet potatoes and carrots, consume them with a source of healthy fat like olive oil, nuts, or avocado. Cooking the vegetables can also help.

Yes, it is possible to consume too much preformed vitamin A from animal sources and supplements, which can be toxic. However, consuming excessive provitamin A from plants is not toxic because the body regulates its conversion to retinol.

Yes, carrots are an excellent source of beta-carotene, a provitamin A. One half-cup of raw carrots provides a significant portion of the daily value.

Other good sources of vitamin A include dark leafy greens like spinach, other orange vegetables like pumpkin and butternut squash, and other animal products like cod liver oil and eggs.

Vitamin A helps support the immune system by stimulating the production and activity of white blood cells, which are crucial for fighting off infections.

Vitamin A is essential for healthy vision, and a deficiency can lead to night blindness and eventually irreversible blindness. Adequate intake is crucial for eye health and preventing related vision problems.