Which food is rich in vitamin A? A Comprehensive Guide

October 6, 2025 •

3 min read

According to the World Health Organization, vitamin A deficiency is the leading cause of preventable blindness in children worldwide, underscoring the critical importance of consuming foods rich in vitamin A. This essential fat-soluble nutrient plays a vital role in vision, immune function, reproduction, and overall cellular growth.

Quick Summary

This article details the top animal and plant-based foods that are excellent sources of vitamin A, explaining the difference between preformed retinol and provitamin A carotenoids, and their benefits for health.

Key Points

Top Sources: Animal liver is the single richest source of preformed vitamin A, while sweet potatoes and carrots are the best plant-based sources of provitamin A.
Two Types: Vitamin A comes as preformed retinol (animal foods) or provitamin A carotenoids (plant foods), which the body converts.
Vegan Options: Vegans and vegetarians can get sufficient vitamin A from orange vegetables like sweet potatoes and carrots, as well as leafy greens like spinach and kale.
Health Benefits: The vitamin is crucial for vision, immune system function, and skin health.
Toxicity Risk: While excess intake of preformed vitamin A can be toxic, consuming large amounts of provitamin A from food is generally safe.

Understanding the Two Types of Vitamin A

Vitamin A exists in two primary forms in food: preformed vitamin A (retinol) found in animal products, and provitamin A (carotenoids) found in plants. Retinol is readily used by the body, while carotenoids like beta-carotene need to be converted into retinol. The efficiency of this conversion varies and can be improved by cooking and consuming carotenoids with healthy fats.

Animal-Based Sources of Vitamin A (Retinol)

Animal products are key sources of preformed vitamin A. Organ meats, particularly beef liver, are exceptionally rich. Other notable sources include oily fish, dairy products (often fortified), and eggs.

List of Top Animal-Based Vitamin A Foods

Liver: Beef and other animal livers are potent sources of preformed vitamin A.
Fish and Fish Oils: Salmon and cod liver oil are good options.
Dairy Products: Milk, cheese, and yogurt contribute to vitamin A intake.
Eggs: The yolk of a large egg provides vitamin A.

Plant-Based Sources of Vitamin A (Carotenoids)

For plant-based diets, provitamin A carotenoids are abundant in many colorful fruits and vegetables. Orange and yellow produce, as well as dark leafy greens, are particularly good sources.

List of Top Plant-Based Vitamin A Foods

Sweet Potatoes: A single baked sweet potato offers a high amount of provitamin A.
Carrots: Both raw and cooked carrots are excellent sources.
Leafy Green Vegetables: Spinach and kale are rich in provitamin A.
Winter Squashes: Butternut and pumpkin are good choices.
Fruits: Cantaloupe, mangoes, and apricots provide provitamin A.
Red Bell Peppers: These also contain provitamin A.

Comparison of Vitamin A Rich Foods

The table below compares the vitamin A content (in micrograms of retinol activity equivalents or mcg RAE) of various foods.


Food (Serving)	Type of Vitamin A	Amount (mcg RAE)	Percentage of DV	Notes
Beef Liver (3 oz, pan-fried)	Preformed (Retinol)	6,582	731%	Highest concentration; consume in moderation.
Sweet Potato (1 medium, baked)	Provitamin (Beta-carotene)	1,403	156%	Excellent plant-based source.
Spinach (½ cup, frozen, boiled)	Provitamin (Beta-carotene)	573	64%	Nutrient-dense leafy green.
Carrots (½ cup, raw)	Provitamin (Beta-carotene)	459	51%	Common source of beta-carotene.
Cantaloupe (½ cup, raw)	Provitamin (Beta-carotene)	135	15%	Fruity option.
Milk (1 cup, fortified, skim)	Preformed (Retinol)	149	17%	Fortified for increased content.
Egg (1 large, hard-boiled)	Preformed (Retinol)	75	8%	A convenient source.

How Cooking Affects Vitamin A Content

Lightly cooking vegetables can enhance the absorption of provitamin A, especially when consumed with a small amount of healthy fat. However, excessive cooking should be avoided.

Health Benefits of a Vitamin A-Rich Diet

A diet rich in vitamin A supports several bodily functions. It is vital for producing rhodopsin for low-light vision and supports the immune system by aiding white blood cell function. Vitamin A is also important for reproductive health and the growth of skin and hair.

Potential Risks of Excessive Intake

While dietary intake from food is generally safe, excessive consumption of preformed vitamin A, particularly from supplements or large amounts of liver, can lead to hypervitaminosis A. Symptoms can include headache and liver issues. The body regulates the conversion of carotenoids, making toxicity from plant sources rare. For most people, a balanced diet meets vitamin A needs safely. Consult a healthcare professional for personalized advice.

Conclusion

Identifying which food is rich in vitamin A involves recognizing both animal and plant sources. Animal products provide preformed vitamin A, while plant foods offer provitamin A carotenoids. Including a diverse range of foods like liver, eggs, sweet potatoes, carrots, and spinach ensures adequate intake for vision, immunity, and overall health. For tailored dietary guidance, consult a registered dietitian. Additional information can be found through resources like the National Institutes of Health (NIH).

Frequently Asked Questions

Preformed vitamin A, or retinol, is found in animal products and can be used directly by the body. Provitamin A, or carotenoids, is found in plants and must be converted into retinol by the body before it can be used.

Yes, beef liver is exceptionally rich in vitamin A, with a 3-ounce serving providing a significant amount, often exceeding the daily recommended value.

Yes, it is possible to get enough vitamin A from a balanced plant-based diet by consuming generous amounts of foods rich in provitamin A carotenoids, such as sweet potatoes, carrots, and leafy greens.

It is difficult to consume toxic levels of vitamin A from food alone, especially from plant-based sources, but excessive intake of preformed vitamin A from liver or supplements can be harmful.

Orange and yellow fruits are good sources, with cantaloupe, mango, and apricots being excellent examples of fruits rich in provitamin A carotenoids.

Vitamin A is essential for the production of rhodopsin, a protein that allows the eyes to see in low-light conditions. A deficiency can lead to night blindness.

You can increase the absorption of provitamin A by lightly cooking vegetables and by consuming them with a source of healthy fat, such as avocado or olive oil.