What food has retinoids in them? The Best Sources Explained

December 2, 2025 •

3 min read

Vitamin A is a group of fat-soluble compounds called retinoids, which include retinol and retinal. Though often used in skincare, these compounds are also vital for eye health, immune function, and cell growth. This guide will explain exactly what food has retinoids in them, distinguishing between animal and plant sources.

Quick Summary

The best dietary retinoid sources are preformed Vitamin A from animal products like liver, eggs, and dairy, and provitamin A carotenoids from plant foods like sweet potatoes and carrots.

Key Points

Preformed vs. Provitamin A: Retinoids are a form of Vitamin A found in two primary types: preformed (animal sources like liver, dairy, eggs) and provitamin (plant sources like carrots, sweet potatoes).
Animal Sources are highly concentrated in active retinol, with liver being one of the most potent food sources.
Plant Sources are rich in beta-carotene and other carotenoids that the body converts to vitamin A.
Fat Increases Absorption: Since Vitamin A is fat-soluble, eating retinoid-rich foods with healthy fats improves their absorption by the body.
Avoid Excessive Supplements: While plant-based carotenoids pose little risk of toxicity, excessive intake of preformed vitamin A from supplements can be harmful.
Varied Diet is Key: A mix of animal and plant-based foods is the most effective way to ensure a balanced intake of retinoids and other beneficial nutrients.

Retinoids are a group of chemical compounds derived from vitamin A essential for many bodily functions, including vision, immune function, and reproductive health. Dietary retinoids come in two main forms: preformed vitamin A from animal sources and provitamin A carotenoids from plants. Your body uses preformed vitamin A directly, while it converts provitamin A carotenoids into retinol.

Preformed Retinoids: Animal-Based Sources

Animal products contain preformed vitamin A, primarily as retinol, which is highly bioavailable.

Organ Meats

Organ meats are exceptionally rich sources of preformed vitamin A.

Beef Liver: Provides a significant amount of the Daily Value.
Chicken Liver: Another potent source.
Liverwurst: Contains concentrated retinol.

Dairy Products

Dairy is a common source of retinol, often with added fortification.

Cheese: Varieties like cheddar and ricotta offer retinol.
Milk and Yogurt: Frequently fortified with vitamin A.
Butter and Margarine: Contain retinol and may be fortified.

Eggs and Fish

Eggs provide retinol, and certain fish are also good sources.

Eggs: The yolk contains notable retinol.
Oily Fish: Salmon, mackerel, and herring are rich in retinoids and fatty acids.
Cod Liver Oil: A concentrated supplemental source.

Provitamin A Carotenoids: Plant-Based Sources

Plant foods provide provitamin A carotenoids, like beta-carotene, which the body converts to vitamin A. These sources also offer antioxidants.

Orange and Yellow Produce

Vibrantly colored fruits and vegetables are high in beta-carotene.

Sweet Potatoes: A large sweet potato is an excellent source.
Carrots: A classic provitamin A source.
Butternut and Winter Squash: Good sources of beta-carotene.
Cantaloupe and Mangoes: Offer a sweet source of provitamin A.
Red Bell Peppers: Contain beneficial carotenoids.

Dark Leafy Greens

Despite their green color, these vegetables are rich in carotenoids.

Spinach: Provides a significant dose of provitamin A.
Kale and Collard Greens: Nutrient-dense sources of carotenoids.
Broccoli: Contains valuable provitamin A.

Fortified Foods

Some foods are fortified with vitamin A to help meet dietary needs.

Breakfast Cereals: Many contain added vitamin A.
Fortified Milk Alternatives: Plant-based milks often have added vitamin A.

Comparison of Retinoid Sources


Feature	Animal-Based (Preformed Vitamin A)	Plant-Based (Provitamin A Carotenoids)
Source Type	Meat, dairy, eggs, fish	Fruits, vegetables, oils
Absorption Rate	Highly efficient and direct	Varies depending on genetics, health, and preparation
Potency	Very high, especially organ meats	Generally lower, requires conversion
Nutrient Synergy	Often paired with fat, aiding absorption	Rich in fiber, antioxidants, and other vitamins
Risk of Toxicity	Higher risk if consumed excessively via supplements	Extremely low risk from food sources
Example Foods	Liver, eggs, cheese, salmon	Sweet potato, carrots, spinach, mango

Optimizing Retinoid Absorption

To improve the absorption of fat-soluble vitamin A, consume retinoid-rich foods with healthy fats. Examples include eating carrots with olive oil or eggs with avocado. A balanced diet including both animal and plant sources is generally recommended. Those following plant-based diets should consume a variety of carotenoid-rich foods to compensate for less efficient conversion.

Conclusion

Retinoids are vital for health, obtained from preformed vitamin A in animal products like liver and eggs, and provitamin A carotenoids in plant foods such as sweet potatoes and spinach. A balanced intake from both types of food sources supports healthy vision, skin, and immune function. Consult a healthcare professional before taking supplements, especially for pregnant individuals, to avoid potential toxicity from excessive preformed vitamin A.

Your skin’s A-game: Understanding Vitamin A & Retinoids

Frequently Asked Questions

Preformed vitamin A, or retinol, is the active form of vitamin A found exclusively in animal products like liver, eggs, and dairy. Provitamin A carotenoids, like beta-carotene, are found in plants and must be converted by the body into retinol before it can be used.

Beef liver is among the most concentrated food sources of preformed vitamin A (retinoids), providing several hundred percent of the daily value in a single serving.

Yes, but in the form of provitamin A carotenoids, not active retinoids. The body converts these plant pigments into vitamin A, but the efficiency of this conversion can vary.

No, carotenoids are a type of pigment found in plants, and some can be converted into retinoids (vitamin A) by the body. All retinoids are derived from vitamin A, but not all carotenoids are provitamin A sources.

Eating both animal and plant-based sources ensures you receive both readily absorbed, preformed vitamin A and valuable provitamin A antioxidants. A diverse diet helps cover all nutritional bases for eye, immune, and skin health.

Vitamin A is fat-soluble, so consuming retinoid-rich foods with a source of healthy fat, such as avocado, olive oil, or nuts, will help your body absorb and utilize the nutrient more effectively.

It is difficult to consume a toxic amount of vitamin A from food alone, particularly from plant-based sources. However, overconsumption of preformed vitamin A through supplements can lead to hypervitaminosis A, which is why balance is key.