Essential for Vision, Immunity, and Skin
Vitamin A is a fat-soluble vitamin essential for vision (especially night vision), immune function, skin integrity, and fetal development. The FDA Daily Value is 900µg RAE per day (RAE = Retinol Activity Equivalents).
Vitamin A deficiency is the leading preventable cause of blindness in children worldwide. In the US, deficiency is less common but inadequate intake is associated with increased infection susceptibility and skin conditions.
Retinol vs. Beta-Carotene
🥩 Retinol (Preformed, Animal)
Directly usable by the body
Found in liver, egg yolks, and dairy. Highly bioavailable — excess can accumulate to toxic levels in large amounts.
🥕 Beta-Carotene (Provitamin, Plant)
Converted to vitamin A as needed
Found in orange/yellow vegetables and leafy greens. Conversion efficiency varies — fat enhances absorption. Cannot cause vitamin A toxicity.
Top Vitamin A Foods (Per 100g, USDA Data)
| Food | Vitamin A (µg RAE/100g) |
|---|---|
| Beef liver (cooked) | 7882 |
| Sweet potato (cooked) | 961 |
| Carrots (raw) | 835 |
| Spinach (cooked) | 524 |
| Butternut squash (cooked) | 532 |
| Kale (raw) | 241 |
| Egg yolk | 381 |
| Cheddar cheese | 264 |
Note: Plant values shown as RAE — beta-carotene conversion efficiency reduces effective vitamin A yield.
🥕 View full vitamin A ranking →Key Takeaways
- ✓Beef liver provides 876% DV per 100g — eat in moderation (1–2 oz weekly is sufficient)
- ✓Sweet potatoes and carrots are excellent plant-based sources via beta-carotene
- ✓Add olive oil or avocado to vegetable dishes — fat dramatically improves beta-carotene absorption
- ✓Retinol from animal sources is highly bioavailable but can be toxic in very high doses
- ✓Pregnant women should not take high-dose retinol supplements (teratogenic risk)
Data Source
USDA FoodData Central — Foundation Foods & SR Legacy (Public Domain)