Foods high in Vitamin A
Fat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.
About Vitamin A
Vitamin A is essential for vision (especially low-light vision), immune function, skin and mucous-membrane integrity, and cell differentiation. It comes in two forms: preformed retinol from animal foods, and provitamin A carotenoids, mainly beta-carotene, that the body converts.
Liver, eggs, dairy, and oily fish supply preformed retinol. Carotenoids cluster in orange-coloured vegetables (carrots, sweet potatoes), dark leafy greens, and red peppers, fat in the meal improves absorption, and cooking generally increases carotenoid availability.
UK adult RI: 800 µg RAE/day. Deficiency is rare in well-fed populations but is a major cause of preventable blindness globally. Excess preformed retinol (mostly from supplements or large amounts of liver) during pregnancy is teratogenic, beta-carotene from food is safe at any intake.
Top food sources of Vitamin A
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Common questions about Vitamin A
- How much vitamin A do I need?
- UK adult RI: 800 µg RAE/day.
- What foods are highest in vitamin A?
- Liver (especially beef liver) is the densest source. Eggs, dairy, oily fish, carrots, sweet potatoes, dark leafy greens, and red peppers also contribute.
- What's the difference between retinol and beta-carotene?
- Retinol is the preformed animal-source form, directly usable by the body. Beta-carotene is a plant-source precursor that the body converts to vitamin A as needed.
- Can you have too much vitamin A?
- Yes, excess preformed retinol (from supplements or large amounts of liver) during pregnancy is teratogenic. Beta-carotene from food is safe at any intake.