Vitamin A-Rich Foods: Best Sources and How to Boost Your Intake

Vitamin A helps you see in the dark, right?

In a way, yes. But beyond helping to keep your vision sharp, this essential vitamin is also important for a range of other bodily functions. Vitamin A is used in your immune system to defend against cellular oxidation and it also supports tissue repair.
Written by Elise Goldsworthy
Bachelor of Health Science (NUTRITIONAL MEDICINE)
August 13, 2026

Learn what foods contain the most vitamin A, tips on boosting its absorption and signs of deficiency and toxicity to look out for. Plus, get inspired in the kitchen with some wholefood, vitamin A-rich recipes that the whole family can enjoy.

What is vitamin A and What Does it Do?

Vitamin A is actually a group of fat-soluble compounds, alongside vitamin D, vitamin E and vitamin K. Vitamin A plays an essential role in maintaining overall health and wellbeing. This vitamin is stored in fatty tissue in the body as well as the liver, which makes both deficiency and toxicity states possible over time for some people.

It's widely found in animal food sources, such as dairy, liver and fish oils. Beyond these sources, precursor forms of vitamin A are found in leafy vegetables, sweet potato and carrots as examples. Fortified cereals also contain vitamin A.

Its functions span several body systems:

  • Vision: Vitamin A is essential for producing rhodopsin, a pigment in the retina that allows the eyes to detect light. Low levels are directly linked to night blindness and, in severe cases, permanent vision loss.

  • Immune function: Vitamin A supports the production and activity of white blood cells, helping the body fight off infections more effectively.

  • Skin and cell growth: Retinoids, also known as the active form of vitamin A, help regulate cell turnover and are widely used in dermatology to treat acne and reduce the appearance of ageing.

  • Reproductive health: Adequate Vitamin A is important for fertility, gene transcription and foetal development during pregnancy.

What are the different types of Vitamin A?

There are three main active forms of Vitamin A: retinol, retinal and retinoic acid. Vitamin A can also come from provitamin A compounds, known as carotenoids, which the body can convert into retinol as needed.

Retinoids are found exclusively in animal-based foods, including liver, oily fish, dairy products and eggs. Because they provide Vitamin A in a form the body can readily use, they are a more direct and bioavailable source of Vitamin A.

Carotenoids, on the other hand, are found in plant foods. The best-known example is beta-carotene, which the body can convert into retinol. However, this conversion is not always successful and depends on a variety of cofactor nutrients to be effective. These nutrients include iron, zinc, dietary fat and adequate protein.

As a general estimate, around 12 micrograms of beta-carotene provides the equivalent of just 1 microgram of retinol. This means plant foods can make a meaningful contribution to Vitamin A intake, although more beta-carotene is needed to provide the same amount of Vitamin A as preformed sources.

While animal sources of vitamin A are more bioavailable, an advantage of carotenoids is that the body can regulate their conversion based on its Vitamin A needs. This makes it much less likely to accumulate excessive amounts of Vitamin A from plant-based sources.

What is the recommended daily intake (RDI) of Vitamin A?

The National Health and Medical Research Council's nutrient reference data indicates the following vitamin A daily intakes:

  • Children 1–3 years: 300 mcg per day

  • Children 4–8 years: 400 mcg per day

  • Adult men 19–50 years: 900 mcg per day

  • Adult women 19–50 years: 700 mcg per day

  • Pregnancy: 800 mcg per day

  • Lactation: up to 1,100 mcg per day

fresh raw liver with dill and tomato.


Top Vitamin A-Rich Foods: A Comprehensive List

Here's a solid overview of where you can find vitamin A in both animal and plant food sources.

Animal-based sources (retinoids)

Food

Serving Size

Vitamin A (RAE)

Beef liver

85g

~6,582 mcg

Chicken liver

85g

~3,296 mcg

Bone marrow

100g

~148mcg

Salmon

85g

~59 mcg

Tuna (canned)

85g

~20 mcg

Whole milk

240ml

~112 mcg

Cheddar cheese

28g

~75 mcg

Eggs (whole)

1 large

~75 mcg

Butter

1 tablespoon

~97 mcg

Plant-based sources (carotenoids)

Food

Serving Size

Vitamin A (RAE)

Sweet potato (cooked)

130g

~961 mcg

Carrots (cooked)

128g

~665 mcg

Spinach (cooked)

180g

~573 mcg

Kale (cooked)

130g

~172 mcg

Pumpkin (cooked)

245g

~953 mcg

Red capsicum

149g

~117 mcg

Rockmelon

177g

~135 mcg

Apricots (dried)

40g

~63 mcg

How to Incorporate Vitamin A Foods Into Your Daily Diet

Eating more Vitamin A-rich foods can be achieved through some small, consistent changes to your daily eating habits. Here's how it could look:

Breakfast: Scrambled eggs with baby spinach and a side of sliced rockmelon. Eggs contribute retinoids, while the spinach and rockmelon add beta-carotene.

Lunch: A roasted pumpkin and chickpea salad with feta, dressed with olive oil (a fat that aids Vitamin A absorption). Carotenoids are fat-soluble, so pairing plant sources with healthy fats meaningfully improves bioavailability.

Dinner: Grilled salmon with a side of mashed sweet potato and steamed kale. This meal covers a significant portion of your daily Vitamin A needs from multiple source types.

Snack: Carrot sticks with hummus. This is a convenient, portable option that delivers beta-carotene alongside healthy fats from tahini.

Boosting your absorption: A helpful tip to remember

Cooking breaks down the cell walls of vegetables, releasing more carotenoids and making them easier to absorb. Steamed, roasted, or lightly sautéed vegetables generally deliver more Vitamin A than their raw equivalents. Ensuring you include fats like olive oil, butter, avocado oil or coconut oil can increase your vitamin A absorption (they are a fat-soluble vitamin after all!)

Baked Sweet Potatoes in a Rustic Serving Pan.

What Causes Vitamin A Deficiency and Who is at Risk?

Vitamin A deficiency is rare in Australia but remains a significant global health concern. The World Health Organisation (WHO) identifies it as the leading preventable cause of childhood blindness worldwide. Locally, at-risk groups include:

  • People with conditions that impair fat absorption, such as coeliac disease, Crohn's disease, or cystic fibrosis

  • Those following highly restrictive diets with limited variety

  • Individuals with liver disease, since the liver is the primary storage site for Vitamin A

  • Premature infants and young children with inadequate dietary intake

Symptoms of Vitamin A deficiency

Early signs can be subtle, which is part of why deficiency often goes undetected. Common symptoms include:

  • Night blindness: Difficulty seeing in low-light conditions is typically one of the first signs

  • Dry, rough skin: Vitamin A plays a key role in skin cell turnover; without it, skin becomes flaky and dull

  • Frequent infections: A weakened immune response means the body is less equipped to fight off illness

  • Dry eyes: Severe deficiency can lead to xerophthalmia, a condition where the eyes lose the ability to produce tears

  • Delayed wound healing: Cell regeneration slows without adequate Vitamin A

If you suspect a deficiency, a blood test ordered by a GP can confirm retinol levels. Dietary adjustments are usually sufficient to correct mild deficiency; supplementation may be recommended for more severe cases.

What Causes Vitamin A Toxicity and How Does It Happen?

Because Vitamin A is fat-soluble, excess amounts can accumulate in fat cells and the liver, which can negatively impact your health and may even be fatal in some cases. This differs from water-soluble vitamins like the B vitamin group or vitamin C, which are used and their by-products readily excreted.

The risk of genuine vitamin A toxicity primarily applies to those taking high-dose supplements and retinoid medications for acne. It's not that common to experience toxicity from food sources alone.

What is the safe upper intake level for Vitamin A?

The tolerable upper intake level (UL) for vitamin A in adults is around 3,000 mcg of retinol activity equivalents (RAE) per day. The UL does not apply to vitamin A derived from carotenoids.

Symptoms of Vitamin A toxicity

Acute toxicity (from a single large dose) can cause nausea, dizziness, and headaches. Chronic toxicity, which develops over time, is often more concerning and may present as:

  • Liver damage: Chronic excessive intake can cause abnormal liver function and, in severe cases, liver injury. 

  • Headaches and neurological symptoms: Acute toxicity can cause severe headaches, dizziness, blurred vision and problems with coordination. Very severe toxicity can increase pressure around the brain and, rarely, lead to coma or death. 

  • Bone and joint problems: Long-term excessive intake can cause painful bones, muscles and joints. 

  • Skin changes: Chronic toxicity can cause dry skin and other skin changes. 

  • Fatigue and mood changes: Fatigue and depression have been reported with chronic excessive intake. 

  • Birth defects: High intakes of preformed Vitamin A during pregnancy can cause serious congenital abnormalities affecting the developing baby's eyes, skull, heart and lungs. This is why particular caution is recommended with high-dose Vitamin A supplements during pregnancy.

Carotenoids from plant foods carry a much lower toxicity risk. Excessive beta-carotene intake may turn the skin a yellowish-orange colour; however, this does not cause the serious effects associated with retinoid overdose.

Vitamin A supplements should only be taken under medical supervision, particularly during pregnancy.

Building a Diet That Supports Replete Vitamin A Levels

Meeting your Vitamin A needs through whole foods is entirely achievable and what's more, it's quite safe to do so. A varied diet that includes colourful vegetables, quality protein sources and dairy if you tolerate it provides a reliable foundation that supports healthy vitamin A levels.

Explore some of the foods above, such as dried fruits, leafy greens and a variety of animal and plant foods to include both retinoid and carotenoid forms. Try some of the recipes and find new ways to boost your vitamin A intake.

3 Whole Foods Recipes Rich in Vitamin A

 

Recipes

beef liver bolegnese

Beef Liver Bolognaise

Ingredients

For the bolognaise:

  • 2 tbsp extra virgin olive oil
  • 1 brown onion, finely diced
  • 3 garlic cloves, crushed
  • 1 carrot, finely diced
  • 1 celery stick, finely diced
  • 500g beef mince
  • 700g crushed tomatoes (1 jar or tin)
  • 2 tbsp tomato paste
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 bay leaf
  • 1 tsp sea salt, plus more to taste
  • Freshly cracked black pepper, to taste
  • 1 cup beef stock or water

Choose your liver:

  • 100g desiccated beef liver powder OR
  • 50–100g fresh beef liver, very finely diced

To serve:

  • 400g pasta of choice, or 4 medium zucchini spiralised into noodles
  • Fresh parsley or basil, roughly chopped
  • Grated parmesan (optional)

Method

  1. Heat the olive oil in a large, heavy-based pan over medium heat. Add the onion, carrot, and celery, and cook gently for 5 to 6 minutes until softened. Stir in the garlic and cook for another minute until fragrant.
  2. Increase the heat to medium-high and add the beef mince. Break it up with a wooden spoon and cook for a few minutes until browned all over.
  3. If you've chosen fresh liver, stir the finely diced or blitzed liver into the mince now. Cook for 2–3 minutes, until it's just cooked through and blended into the meat.
  4. Pour in the crushed tomatoes, tomato paste, oregano, basil, bay leaf, salt, pepper, and stock. Stir well, then bring to a gentle simmer. Reduce the heat to low and let it bubble away for 25 to 30 minutes, stirring occasionally, until rich and thickened.
  5. If you've chosen liver powder, remove the pan from the heat and stir it through in the final few minutes of cooking. Adding it at the end helps preserve its nutrients. Taste the bolognaise and adjust the seasoning if needed.
  6. While the sauce simmers, cook your pasta according to the packet directions, or sauté the zucchini noodles in a little olive oil for 2–3 minutes until just tender.
  7. Remove the bay leaf, then spoon the bolognaise over your pasta or zoodles. Finish with fresh herbs and a little parmesan if you like.

Tip: Choosing your liver option

  • Desiccated beef liver powder is the mildest choice. It dissolves seamlessly into the sauce with virtually no change to the taste or texture, making it perfect for fussy eaters or liver first-timers. Stir it in at the end to keep its nutrients intact.
  • Fresh beef liver adds a deeper, slightly richer, more savoury flavour and a touch of extra body to the sauce. Freezing it first, then grating it into the sauce during cooking helps achieve a smooth texture and helps it blend right into the mince. Start with 50g if you're new to liver, and work your way up to 100g as you get used to the taste.

     

Pan-Fried Salmon, Kale and Pepita Salad with Maple Vinaigrette

Ingredients

For the salad:

  • 2 salmon fillets (about 150g each), skin on
  • 1 tbsp extra virgin olive oil
  • Sea salt and freshly cracked black pepper
  • 1 large bunch kale (about 200g), stems removed and leaves torn
  • 1 tsp extra virgin olive oil (for massaging)
  • Squeeze of fresh lemon juice
  • ⅓ cup pepitas (pumpkin seeds)
  • ½ avocado, sliced
  • ¼ cup pomegranate seeds or ½ apple, thinly sliced (optional)

For the maple vinaigrette:

  • 3 tbsp extra virgin olive oil
  • 1 tbsp apple cider vinegar
  • 1 tbsp pure maple syrup
  • 1 tsp Dijon mustard
  • ½ tsp sea salt
  • Freshly cracked black pepper, to taste

Method

  1. Whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper in a small bowl or jar until glossy and combined. Set aside so the flavours can mingle.
  2. Warm a dry pan over medium heat. Add the pepitas and toast for 2 to 3 minutes, tossing often, until they turn golden and start to pop. Tip them onto a plate straight away so they don't scorch.
  3. Place the torn kale in a large bowl. Drizzle over the teaspoon of olive oil and a squeeze of lemon juice, then massage the leaves with your hands for 1 to 2 minutes.
  4. Pat the fillets dry with paper towel, season both sides well with salt and pepper.
  5. Heat the tablespoon of olive oil in a pan over medium-high heat and cook salmon skin-side down.
  6. Cook for 4 to 5 minutes without moving them, until the skin is crisp and golden. Flip and cook for another 1 to 2 minutes and set aside to rest.
  7. Add most of the toasted pepitas to the massaged kale, then pour over enough vinaigrette to lightly coat. Toss well. Divide between two plates and top with the avocado and pomegranate seeds or apple slices.

  8. Sit a salmon fillet on top of each salad, scatter with the remaining pepitas, and finish with an extra drizzle of vinaigrette. Serve straight away while the salmon is warm.

Roasted Bone Marrow and Pumpkin Soup in a bowl

Roasted Bone Marrow and Pumpkin Soup

Ingredients

For the roasted bones:

  • 4–6 beef marrow bones (cut lengthways or into rounds, about 500–700g total)
  • 1 tsp sea salt
  • Freshly cracked black pepper

For the soup:

  • 1kg pumpkin (Kent or butternut), peeled, deseeded, and cut into 3cm chunks
  • 2 tbsp extra virgin olive oil
  • 1 brown onion, roughly chopped
  • 3 garlic cloves, peeled
  • 1 carrot, roughly chopped
  • 1 tsp ground cumin
  • ½ tsp ground nutmeg
  • 1 tsp sea salt, plus more to taste
  • Freshly cracked black pepper, to taste
  • 1 litre beef or chicken stock
  • ½ cup coconut cream or pure cream (optional, for extra richness)

To serve:

  • Fresh parsley or chives, finely chopped
  • A drizzle of extra virgin olive oil
  • Toasted pepitas
  • Crusty sourdough (optional)

Method

  1. Preheat to 200°C (fan-forced 180°C) and line two baking trays with baking paper.
  2. Toss the pumpkin chunks, onion, garlic and carrot with the olive oil, cumin, nutmeg, salt, and pepper. Spread them across one tray in a single layer.
  3. Sit the marrow bones cut-side up on the second tray. Season with sea salt and pepper. Roast both trays together for 25–30 minutes, until the pumpkin is tender and caramelised at the edges and the marrow is soft and pulling away from the bone.
  4. Once the bones are cool enough to handle, use a small spoon to scoop the soft marrow out into a bowl. Keep any rendered fat from the tray, too, as it contains plenty of flavour and nutrients.
  5. Transfer the roasted vegetables to a large pot. Add the stock and half the scooped marrow. Bring to a gentle simmer for 5 minutes, then blend until smooth using a stick blender (or a countertop blender in batches).
  6. Stir the remaining marrow and any reserved fat into the blended soup. Add the coconut cream or cream if using. Warm gently over low heat, stirring, until everything melts together into a velvety, glossy soup. Taste and adjust the seasoning.

  7. Ladle into bowls and finish with fresh herbs, a drizzle of olive oil, and a scatter of toasted pepitas. A slice of crusty sourdough on the side makes it a complete meal.


Article References

Cook, M. K., Perche, P. O., & Feldman, S. R. (2022). The use of oral vitamin A in acne management: a review. Dermatology online journal, 28(5), 10.5070/D328559239. https://doi.org/10.5070/D328559239

Kumar, V., Tanwar, N., Goel, M., Khan, M., Kumar, D., Singh, G., Mundlia, J., Khatri, N., & Kumar, A. (2025). Antioxidants for Skin Health. Recent advances in food, nutrition & agriculture, 16(3), 250–265. https://doi.org/10.2174/012772574X311177240710100118

Linus Pauling Institute. (n.d.). Vitamin A. Oregon State University. https://lpi.oregonstate.edu/mic/vitamins/vitamin-A, viewed 11 August 2026

Mongey, R., van der Plaat, D. A., Shaheen, S. O., Portas, L., Potts, J., Hind, M. D., & Minelli, C. (2025). Effect of vitamin A on adult lung function: a triangulation of evidence approach. Thorax, 80(4), 236–244. https://doi.org/10.1136/thorax-2024-222622

National Health and Medical Research Council. (n.d.). Vitamin A. Eat for Health. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-a, viewed 11 August 2026

Retzlaff, T., Dörfler, J., Kutschan, S., Freuding, M., & Hübner, J. (2023). The benefits of vitamin A as a complementary treatment for oncology patients: a systematic review. Journal of cancer research and clinical oncology, 149(5), 2157–2177. https://doi.org/10.1007/s00432-022-04224-6

Wołoszynowska-Fraser, M. U., Kouchmeshky, A., & McCaffery, P. (2020). Vitamin A and Retinoic Acid in Cognition and Cognitive Disease. Annual review of nutrition, 40, 247–272. https://doi.org/10.1146/annurev-nutr-122319-034227

World Health Organisation. (n.d.). Vitamin A deficiency. WHO. https://www.who.int/data/nutrition/nlis/info/vitamin-a-deficiency, viewed 11 August 2026

Zhang, X., Yang, H., Zhou, X., Xu, J., Chen, J., Liao, L., Wu, P., & Duan, X. (2025). Potential benefits of vitamin A and its derivatives in glaucoma. European journal of medical research, 30(1), 527. https://doi.org/10.1186/s40001-025-02780-4

Zinder, R., Cooley, R., Vlad, L. G., & Molnar, J. A. (2019). Vitamin A and Wound Healing. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition, 34(6), 839–849. https://doi.org/10.1002/ncp.10420