What Foods Do You Get Vitamin A From?

November 18, 2025 •

4 min read

According to the World Health Organization, vitamin A deficiency is the leading cause of preventable blindness in children worldwide. A sufficient intake of vitamin A is crucial for maintaining vision, supporting the immune system, and ensuring reproductive health. The good news is that this vital nutrient is readily available in many foods you can incorporate into your daily diet.

Quick Summary

This guide details the wide variety of animal and plant-based foods that provide vitamin A. It explains the difference between preformed vitamin A (retinol) and provitamin A carotenoids, and offers practical tips for increasing your intake. Included are extensive lists of rich food sources and a comparison table.

Key Points

Two Forms of Vitamin A: You get vitamin A from two types of food: preformed vitamin A (retinol) from animal products and provitamin A (carotenoids) from plants.
Rich Animal Sources: Beef liver, eggs, dairy, and oily fish are excellent sources of readily absorbed preformed vitamin A.
High Plant-Based Options: Sweet potatoes, carrots, spinach, kale, and butternut squash are loaded with provitamin A.
Enhance Absorption: Cooking provitamin A vegetables and eating them with a small amount of healthy fat can significantly increase absorption.
Fortified Foods: Many dairy products, cereals, and margarine spreads are fortified with vitamin A, helping to boost overall intake.
Eat for Health: A varied and colorful diet is the most effective way to ensure a sufficient intake of vitamin A and other essential nutrients.

Vitamin A is a fat-soluble vitamin essential for numerous bodily functions, including vision, immune function, reproduction, and cell growth. It exists in two main forms in food: preformed vitamin A (retinol) from animal products and provitamin A carotenoids, like beta-carotene, from plant-based foods. The body converts provitamin A into active vitamin A, making it important to consume a variety of sources to meet your needs.

Animal-Based Sources (Preformed Vitamin A)

Preformed vitamin A, or retinol, is the active form that the body can use directly. It is highly bioavailable and primarily found in animal products. Incorporating these foods can provide a potent dose of this essential nutrient.

Beef and Lamb Liver: These organ meats are among the most concentrated sources of preformed vitamin A.
Oily Fish: Species like salmon, mackerel, and herring contain substantial amounts of vitamin A. Cod liver oil is also an extremely rich source.
Dairy Products: Milk, cheese, and yogurt are good sources, especially when fortified. Opt for fortified low-fat options where possible.
Eggs: A large hard-boiled egg provides a solid amount of vitamin A.
Fortified Foods: Many breakfast cereals and spreads have vitamin A added to them.

Plant-Based Sources (Provitamin A Carotenoids)

Provitamin A carotenoids are plant pigments that your body converts into retinol. While the conversion rate can vary depending on factors like genetics and diet, these foods are a cornerstone of a healthy, varied diet and are crucial for vegetarians and vegans.

Sweet Potatoes: One whole baked sweet potato offers a massive dose of beta-carotene, often exceeding the daily value.
Carrots: The classic source of beta-carotene, carrots are easy to add to salads, stir-fries, or eat as a snack.
Dark Leafy Greens: Spinach, kale, collard greens, and mustard greens are packed with provitamin A. Cooking these vegetables can improve absorption.
Butternut Squash: This versatile winter squash is another excellent source of carotenoids.
Red Bell Peppers: These vibrantly colored peppers contain a good amount of provitamin A.
Apricots: Dried or fresh, apricots are a delicious fruit source of vitamin A.
Cantaloupe: This orange-fleshed melon provides a refreshing dose of beta-carotene.
Mangoes: This tropical fruit is a flavorful way to boost your vitamin A intake.
Broccoli: Both the florets and stems of this cruciferous vegetable offer provitamin A.

How to Maximize Absorption

Since vitamin A is fat-soluble, consuming it with some fat can enhance absorption. For plant-based sources, this means pairing them with a healthy fat like avocado or a little olive oil. For example, adding sliced avocado to a spinach salad or drizzling cooked sweet potato with olive oil can help your body get the most out of the carotenoids.

Comparison of Vitamin A Food Sources


Food Source	Type of Vitamin A	Bioavailability	Best For	Considerations
Beef Liver	Preformed (Retinol)	High	Rapid increase in intake	Very high content; consume in moderation
Sweet Potato	Provitamin A (Beta-Carotene)	Lower, depends on fat intake and conversion	Daily intake, vegans/vegetarians	Must be converted by the body
Eggs	Preformed (Retinol)	High	Diverse diets	Easy to incorporate into meals
Spinach	Provitamin A (Beta-Carotene)	Lower, improves with cooking and fat	Daily intake, salads, sides	Chlorophyll can mask the orange pigments
Oily Fish (Salmon)	Preformed (Retinol)	High	Anti-inflammatory diet	Contains healthy fats, but some varieties may contain higher levels of contaminants
Carrots	Provitamin A (Beta-Carotene)	Lower, cooking improves absorption	Snacks, salads, cooking	Efficient conversion for most people

Vitamin A and Special Diets

For those on a vegetarian or vegan diet, relying solely on plant-based sources of provitamin A is essential. A diverse intake of colorful fruits and vegetables ensures you get a wide range of carotenoids. While animal sources like liver offer a quick and potent hit of vitamin A, a diet rich in plant sources is a healthy and sustainable way to meet your nutritional needs for most people. Fortified plant-based milks and cereals can also help bridge potential gaps.

Conclusion: Eat a Colorful and Balanced Diet

Meeting your daily requirements for vitamin A is achievable by focusing on a diverse diet that includes both animal and plant-based sources, as appropriate for your lifestyle. Whether through the direct power of retinol from eggs and fish or the body's conversion of beta-carotene from colorful produce like sweet potatoes and spinach, a balanced intake is key. Remember that while supplements are available, getting your vitamins from whole foods is generally preferable, as food sources offer a spectrum of other beneficial nutrients. By prioritizing nutrient-dense options, you can support your vision, immunity, and overall health naturally.

Final Authoritative Link

For more detailed information on vitamin A, its functions, and dietary recommendations, visit the National Institutes of Health (NIH) website: National Institutes of Health Fact Sheet on Vitamin A and Carotenoids.

Frequently Asked Questions

Preformed vitamin A, also known as retinol, is found in animal products and is absorbed by the body directly. Provitamin A carotenoids, like beta-carotene, are found in plants and must first be converted into an active form of vitamin A by the body.

Carrots are a very good source of provitamin A (beta-carotene), but other plant-based foods like sweet potatoes and dark leafy greens contain high amounts as well. Beef liver is the richest animal-based source.

It is difficult to consume a toxic amount of vitamin A from plant-based sources, as the body only converts what it needs. However, excessive intake of preformed vitamin A, often from supplements or eating a lot of liver, can be harmful.

Vegetarians and vegans can get enough vitamin A by regularly eating a variety of colorful fruits and vegetables rich in provitamin A carotenoids, such as sweet potatoes, carrots, spinach, and mangoes. Pairing these with healthy fats also helps.

Vitamin A is crucial for vision because it helps form rhodopsin, a light-absorbing molecule in the retina, and helps maintain the health of the cornea and conjunctiva. A deficiency can lead to night blindness and other serious eye conditions.

Cooking certain vegetables, especially those high in carotenoids, can increase the bioavailability and absorption of provitamin A. However, excessive overcooking or exposure to high heat can reduce the content.

Early symptoms of vitamin A deficiency include night blindness, dry skin, and a compromised immune system. Severe deficiency can lead to more serious conditions, including irreversible blindness.