Which of the following is an important source of vitamin A? Answering the Top Question

November 2, 2025 •

3 min read

According to the National Institutes of Health, vitamin A is a fat-soluble vitamin essential for vision, immune function, and reproduction. A single baked sweet potato can provide well over the daily recommended amount, making it an exceptionally important source of vitamin A. However, it is just one of many options to explore for optimal nutrition.

Quick Summary

This article discusses significant sources of vitamin A, separating them into preformed (animal-based) and provitamin A (plant-based) categories. It highlights key food examples within each group, detailing their nutritional value and absorption factors for a comprehensive overview.

Key Points

Two Forms of Vitamin A: Vitamin A comes as preformed retinol from animal sources and provitamin A carotenoids from plants.
Potent Animal Source: Beef liver is one of the most concentrated sources of vitamin A, providing very high amounts in small servings.
Stellar Plant Source: Sweet potatoes are a powerhouse of beta-carotene, a provitamin A that the body converts efficiently.
Absorption Boost: Since it's fat-soluble, consuming vitamin A with healthy fats is crucial for optimal absorption.
Variety is Key: A balanced diet incorporating both animal and plant sources ensures a steady and sufficient supply of vitamin A.
Toxicity Differences: While excessive preformed vitamin A can be toxic, overconsumption of beta-carotene from food is safe, though it can cause skin yellowing.

Understanding the Two Forms of Vitamin A

Vitamin A is a vital micronutrient that plays a critical role in numerous bodily functions. To understand which foods are important sources, it's essential to recognize that vitamin A comes in two primary forms within our diet: preformed vitamin A (retinol) and provitamin A carotenoids. Each form is found in different types of food and has distinct absorption characteristics.

Preformed Vitamin A (Retinol)

Preformed vitamin A is the active form of the vitamin, meaning the body can use it directly without conversion. It is exclusively found in animal products and is highly bioavailable. This form is also stored in the liver.

Provitamin A Carotenoids

Provitamin A carotenoids are plant pigments, like beta-carotene, that the body converts into retinol in the small intestine. They are abundant in colorful fruits and vegetables. The body's conversion of these carotenoids is less efficient than absorbing preformed vitamin A, but it is a safe pathway for obtaining the nutrient.

Important Animal-Based Sources of Preformed Vitamin A

Animal-based foods provide concentrated sources of vitamin A:

Beef Liver: This organ meat is one of the richest sources available. A 3-ounce serving of pan-fried beef liver provides over 700% of the daily value. Moderation is advised due to its potency.
Cod Liver Oil: Another powerful source of preformed vitamin A, also high in omega-3 fatty acids and vitamin D.
Eggs and Dairy: Egg yolks contain preformed vitamin A. Dairy products like milk and cheese also provide vitamin A, with many low-fat options being fortified.
Fish: Oily fish like salmon are notable sources of vitamin A.

Important Plant-Based Sources of Provitamin A

A variety of fruits and vegetables offer excellent provitamin A carotenoids:

Sweet Potatoes: A medium baked sweet potato provides over 150% of the daily value for vitamin A as beta-carotene.
Carrots: Known for beta-carotene. Half a cup provides over 50% of the daily value, and cooking can improve bioavailability.
Dark Leafy Greens: Spinach, kale, and collard greens are rich in provitamin A. Half a cup of boiled spinach delivers over 60% of the daily value.
Winter Squash and Pumpkin: Butternut squash and pumpkin are excellent sources of beta-carotene, with one cup of cooked butternut squash providing over 100% of the daily value.
Fruits: Yellow and orange fruits like mangoes, cantaloupe, and apricots contribute to vitamin A intake.

Comparison of Vitamin A Sources

To help visualize the differences, see the table below:


Feature	Preformed Vitamin A (Retinol)	Provitamin A Carotenoids (e.g., Beta-Carotene)
Found In	Animal products (liver, eggs, dairy, fish)	Plant products (orange/yellow fruits & vegetables, dark leafy greens)
Body Conversion	No conversion needed; immediately active	Converted into active vitamin A by the body
Bioavailability	High; readily absorbed and utilized	Lower; absorption can vary based on individual factors and preparation
Storage	Stored in the liver, serving as a reserve	Converted as needed; excess beta-carotene stored in fat
Toxicity Risk	High intake can lead to toxicity (hypervitaminosis A)	Safe from toxicity through diet; excess may cause harmless skin yellowing

How to Maximize Vitamin A Absorption

As a fat-soluble vitamin, absorption is better with dietary fat. Adding healthy fats like olive oil to plant-based sources can improve beta-carotene utilization. Light cooking may also increase carotenoid availability. A balanced diet with healthy fats is key. For more information, consult resources like the NIH Office of Dietary Supplements.

Conclusion

Addressing the question of which of the following is an important source of vitamin A, there are many excellent options in both animal and plant foods. While a sweet potato is a potent source of provitamin A, foods like beef liver, dairy, and eggs provide preformed vitamin A. A varied diet combining colorful produce and, if desired, moderate animal products is crucial for sufficient intake and overall health.

Frequently Asked Questions

While a single sweet potato offers a large amount of provitamin A (beta-carotene), beef liver provides preformed vitamin A (retinol) which the body uses more readily. Due to its high potency, liver should be consumed in moderation, while sweet potatoes can be eaten more frequently without toxicity risk.

Yes, it is possible for vegetarians and vegans to get enough vitamin A from a plant-based diet. They should focus on consistently consuming a variety of provitamin A-rich foods, such as sweet potatoes, carrots, and dark leafy greens.

Vitamin A deficiency can lead to night blindness, dry eyes (xerophthalmia), an increased susceptibility to infections, and stunted growth in children. In severe cases, it can cause complete blindness.

Light cooking, such as steaming or sautéing, can actually increase the bioavailability of beta-carotene in vegetables like carrots by breaking down the plant cell walls. However, overcooking at high temperatures for extended periods can reduce the vitamin's potency.

To improve absorption, consume vitamin A-rich foods with a source of healthy fat, as it is a fat-soluble vitamin. For example, eat carrots with a vinaigrette or roasted sweet potatoes drizzled with olive oil.

Yes, it is possible to experience toxicity (hypervitaminosis A) from over-consuming preformed vitamin A, typically from high-dose supplements or excessive intake of liver. In contrast, consuming too much beta-carotene from food is not toxic, though it may cause a harmless yellowing of the skin.

Several fruits are good sources of provitamin A, including mangoes, cantaloupe, papayas, and apricots. These fruits get their vibrant color from carotenoids, which the body converts to vitamin A.