What foods contain vitamin A for better health?

January 7, 2026 •

2 min read

According to the National Institutes of Health, vitamin A is a fat-soluble vitamin essential for normal vision, the immune system, reproduction, and growth. Found naturally in a wide variety of foods, it comes in two primary forms: preformed vitamin A (retinol) from animal products and provitamin A carotenoids from plants. Knowing which foods are rich in this vital nutrient can significantly enhance your diet and well-being.

Quick Summary

This guide details the different types of vitamin A and provides a comprehensive list of animal and plant-based foods that contain this essential nutrient, including its key dietary sources.

Key Points

Preformed Vitamin A: Comes from animal sources like liver, fish, eggs, and dairy, and is more readily absorbed by the body.
Provitamin A (Carotenoids): Found in vibrant plant foods like sweet potatoes, carrots, spinach, and mangoes, and is converted to vitamin A by the body.
Top Animal Sources: Beef liver and cod liver oil are exceptionally high in preformed vitamin A.
Top Plant Sources: Orange vegetables like sweet potatoes and carrots are excellent sources of beta-carotene.
Enhanced Absorption: Cooking plant-based sources with a small amount of fat, like olive oil, can significantly increase the absorption of vitamin A.
Dietary Balance: Including a mix of animal-based and plant-based foods is the most effective strategy for ensuring sufficient vitamin A intake.
Immunity and Vision: Vitamin A is vital for maintaining healthy vision, especially in low light, and supporting a robust immune system.

The Two Forms of Vitamin A

To understand what foods contain vitamin A, it's essential to recognize its two main forms: preformed vitamin A (retinol) and provitamin A carotenoids, like beta-carotene. The body can convert provitamin A into active vitamin A.

Preformed Vitamin A (Retinol)

Found in animal products, preformed vitamin A is easily absorbed and used by the body. Key sources include:

Liver: Organ meats, especially beef liver, are exceptionally rich.
Fish and Fish Oils: Oily fish like salmon and cod liver oil are good sources.
Dairy Products: Milk, cheese, and fortified spreads provide vitamin A, with higher fat options typically containing more.
Eggs: Egg yolks offer a moderate amount of vitamin A.

Provitamin A Carotenoids

These plant pigments are found in colorful fruits and vegetables and are converted to vitamin A in the body. Beta-carotene is the most common example. Excellent plant-based sources include:

Orange and Yellow Vegetables: Carrots, sweet potatoes, and butternut squash are rich sources of beta-carotene. A baked sweet potato can provide significantly more than the daily recommended amount.
Dark Green Leafy Vegetables: Despite their color, spinach, kale, and collard greens are high in provitamin A.
Red and Yellow Fruits: Fruits like cantaloupe, mangoes, papayas, and apricots are good sources of beta-carotene.
Other Colorful Fruits: Pink grapefruit and watermelon also contribute carotenoids.

Comparison of Vitamin A Sources


Food Source	Type of Vitamin A	Key Example	Relative Potency	Best For...
Organ Meats	Preformed A (Retinol)	Beef Liver	Extremely High	Rapidly boosting vitamin A levels
Dairy	Preformed A (Retinol)	Fortified Milk	Moderate	Consistent daily intake, especially from fortified versions
Fish/Seafood	Preformed A (Retinol)	Cod Liver Oil	Very High	Direct, concentrated dose of vitamin A
Orange Vegetables	Provitamin A (Beta-Carotene)	Sweet Potato	Very High	Whole-food, plant-based intake
Leafy Greens	Provitamin A (Beta-Carotene)	Spinach	Moderate	Versatile cooking and adding antioxidants
Orange Fruits	Provitamin A (Beta-Carotene)	Cantaloupe	Moderate	Easy, natural sources for snacking or desserts

Cooking and Absorption

Absorption of vitamin A from plant sources can be improved by cooking and consuming them with fat, as vitamin A is fat-soluble. Adding olive oil to vegetables, for instance, can enhance absorption. However, excessive cooking may reduce vitamin content, especially in delicate plant foods.

Conclusion

Adequate vitamin A intake is vital for vision, immune function, and organ health. You can meet your needs by including a variety of animal and plant-based sources in your diet. Prioritizing whole foods like orange and dark green vegetables, dairy, eggs, and liver provides not only vitamin A but also other beneficial nutrients. While supplements exist, dietary sources are generally preferred. For more detailed information, refer to the Health Professional Fact Sheet from the Office of Dietary Supplements, National Institutes of Health: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.

Frequently Asked Questions

Preformed vitamin A, or retinol, is found in animal products and is absorbed directly by the body. Provitamin A carotenoids are found in plants and must be converted into active vitamin A by the body during digestion.

While orange and dark green leafy vegetables are among the richest plant sources of provitamin A, other fruits like cantaloupe and mangoes also contain beta-carotene. Some red and yellow vegetables, like bell peppers, are also good sources.

Since provitamin A is fat-soluble, consuming plant sources with some dietary fat significantly improves absorption. For example, adding olive oil to a salad with spinach or roasting sweet potatoes with a little oil is beneficial.

It is difficult to consume a toxic amount of vitamin A from plant-based foods, as the body regulates the conversion of carotenoids. However, excessive intake of preformed vitamin A, often from supplements or eating too much liver, can be harmful.

Beef liver is one of the richest animal-based sources of preformed vitamin A, with a single 3-ounce serving often providing more than 700% of the Daily Value.

Vitamin A is essential for creating the pigments needed for the retina to function correctly, particularly in low-light conditions. A deficiency can lead to night blindness and other serious eye problems.

Yes, vitamin A is crucial for a healthy immune system, as it plays a key role in the proper function of the immune cells that protect the body against infections and illness.