What is A good source of vitamin A or its precursor?

November 18, 2025 •

4 min read

Vitamin A deficiency is a leading cause of preventable blindness in children worldwide, emphasizing the nutrient's importance. Understanding what is a good source of vitamin A or its precursor is essential for maintaining proper vision, immune function, and overall health.

Quick Summary

The best sources of vitamin A include preformed retinol from animal products like liver and eggs, and provitamin A carotenoids, like beta-carotene, from vibrant fruits and vegetables such as sweet potatoes and carrots. A balanced diet incorporating both types is ideal for ensuring adequate intake for vision, immunity, and skin health.

Key Points

Preformed Vitamin A: This active form is found in animal products like liver, fish, eggs, and dairy, and is highly bioavailable for the body's immediate use.
Provitamin A: This form, primarily beta-carotene, is from plant sources like sweet potatoes, carrots, and spinach, which the body converts into vitamin A.
Top Plant Sources: Excellent vegan-friendly sources include orange and dark green vegetables and fruits such as sweet potatoes, carrots, kale, spinach, mangoes, and cantaloupe.
Top Animal Sources: For those who consume animal products, beef liver, cod liver oil, eggs, and oily fish are among the most concentrated sources.
Enhance Absorption: To maximize the absorption of provitamin A from plant foods, consume them with a source of healthy fat, such as a drizzle of olive oil.
Balance is Best: The most effective strategy is a balanced diet that includes both animal-based (retinol) and plant-based (carotenoids) sources to cover all nutritional bases.
Watch Supplement Intake: While provitamin A is safe in high amounts, over-supplementing with preformed vitamin A can be toxic and should be managed carefully.

Understanding the Two Forms of Vitamin A

Vitamin A is a fat-soluble vitamin crucial for many bodily functions. It's not a single compound but a group of compounds obtained from two main dietary sources.

Preformed Vitamin A (Retinol): This active form is found exclusively in animal products. Your body can use it immediately without any conversion. The most potent sources include organ meats, certain fish, eggs, and dairy products.
Provitamin A Carotenoids: These are plant pigments found in fruits and vegetables that your body converts into retinol. The most common provitamin A is beta-carotene, which gives orange and red produce their vibrant color.

Top Animal-Based Sources of Preformed Vitamin A

For the highest concentration of readily-available vitamin A, animal products are key. Here are some of the most potent options:

Beef Liver: A small, 3-ounce serving of pan-fried beef liver can provide several hundred percent of the Daily Value for vitamin A, making it the most concentrated source.
Cod Liver Oil: This supplement is extremely rich in both vitamin A and vitamin D, as well as omega-3 fatty acids. Just one tablespoon can provide more than the daily requirement.
Fatty Fish: Oily fish like salmon, herring, and mackerel are excellent sources. Herring, for instance, offers a significant boost of vitamin A per serving.
Dairy Products: Milk, cheese, and yogurt are moderate sources of vitamin A, especially if they are fortified. Choosing low-fat options can reduce saturated fat intake.
Eggs: The yolk of a large egg provides a small but consistent amount of preformed vitamin A. A vegetable and cheese omelet can be a great way to combine sources.

Leading Plant-Based Sources of Provitamin A

For those following a plant-based diet, provitamin A carotenoids from fruits and vegetables are the primary way to get this nutrient. The body’s conversion of these carotenoids is influenced by various factors, including the amount of fat in the meal.

Sweet Potatoes: A single baked sweet potato with the skin on provides well over the daily recommended intake of provitamin A.
Carrots: Raw or cooked, carrots are a classic and delicious source of beta-carotene, providing over half the Daily Value in just a half-cup.
Dark Leafy Greens: Spinach and kale are packed with beta-carotene. Half a cup of boiled spinach offers more than 60% of the daily value.
Orange and Yellow Fruits: Fruits like cantaloupe, mango, and apricots are all excellent choices. A half-cup of cantaloupe provides a notable portion of the daily value.
Winter Squash: Butternut squash and pumpkin are both fantastic sources, with a single piece of pumpkin pie containing over 50% of the DV.

Comparison of Vitamin A Sources: Animal vs. Plant


Feature	Preformed Vitamin A (Animal Sources)	Provitamin A (Plant Sources)
Primary Form	Retinol, Retinyl Esters	Carotenoids, primarily Beta-Carotene
Bioavailability	Highly bioavailable; readily absorbed and used by the body.	Conversion efficiency varies based on genetics, diet, and health.
Top Food Examples	Beef liver, cod liver oil, fatty fish, eggs, and fortified dairy.	Sweet potatoes, carrots, spinach, kale, mangoes, and cantaloupe.
Absorption Aid	Found in fatty animal foods, so fat is naturally present for absorption.	Best absorbed when consumed with some fat (e.g., olive oil).
Toxicity Risk	High intake from supplements or liver can lead to toxicity (hypervitaminosis A).	Excessive intake of carotenoids is not toxic, though it can cause temporary skin yellowing (carotenemia).

Practical Ways to Incorporate More Vitamin A into Your Diet

Achieving an adequate intake of vitamin A is often as simple as diversifying your food choices. Here are some actionable tips:

Mix it up: Combine different sources for maximum benefit. Add sautéed spinach to a vegetable and egg scramble.
Add healthy fats: Always pair provitamin A vegetables with a source of healthy fat, like olive oil, avocado, or nuts, to enhance absorption.
Choose vibrant colors: When shopping for produce, remember that the deeper or brighter the color, the higher the carotenoid content.
Try liver pâté: A small portion of homemade or store-bought liver pâté is a delicious way to get a significant vitamin A boost.
Snack smart: Keep raw carrots or dried apricots on hand for a quick, vitamin-A-rich snack.
Use fortified foods: Check labels for fortified dairy products and cereals, which offer a simple way to increase your intake.

Conclusion: Prioritizing a Varied Diet

Ultimately, a good source of vitamin A or its precursor isn't limited to a single food. The best approach is to enjoy a wide variety of both animal- and plant-based foods to ensure a steady and balanced intake. While preformed vitamin A offers high bioavailability, it carries a risk of toxicity with excessive intake. Conversely, provitamin A from plants is safe in high doses, but its conversion efficiency can vary. By incorporating a colorful array of fruits and vegetables alongside moderate portions of animal products, you can easily meet your vitamin A needs. This balanced diet supports not only your vision and immune system but also contributes to overall robust health. For more details on nutrient metabolism, consider reviewing information from the National Institutes of Health. Read more here.

Frequently Asked Questions

The richest food source of preformed vitamin A is beef liver. A single 3-ounce serving of pan-fried beef liver can provide several hundred percent of the Daily Value for vitamin A.

Yes, sweet potatoes are an excellent source of provitamin A in the form of beta-carotene. A medium-sized baked sweet potato provides well over the daily recommended intake.

Plant-based vitamin A (provitamin A carotenoids) must be converted by the body into the active form. Animal-based vitamin A (preformed retinol) is already in the active form and can be used immediately.

Good non-liver animal sources include cod liver oil, oily fish like herring and salmon, eggs, milk, cheese, and fortified dairy products.

Vegetarians can get enough vitamin A by regularly consuming a variety of plant-based foods rich in beta-carotene, such as sweet potatoes, carrots, spinach, kale, mangoes, and cantaloupe.

Yes, prolonged and excessive cooking, particularly boiling, can reduce the vitamin A content in foods. However, cooking with a little fat can improve the absorption of carotenoids from plant sources.

Yes, it is possible to get too much preformed vitamin A from supplements or excessive intake of liver, which can lead to toxicity. Excess beta-carotene from plants, however, is not toxic and may only cause a harmless skin yellowing.

Vitamin A is a fat-soluble vitamin. For your body to absorb it effectively, especially the provitamin A from plants, it needs to be consumed with some dietary fat.