High-vitamin A foods: which foods contain it and how much you need

What is vitamin A for?

Vitamin A is involved in vision, especially in low light. It also helps maintain the skin and mucous membranes and supports the normal function of the immune system [4]. These are the functions recognised under European regulations for foods that provide it in sufficient amounts [4].

Once you meet your needs, having more does not improve these functions. Excess vitamin A is stored in the liver, where the body keeps its reserves [1].

What is the difference between retinol and beta-carotene?

Vitamin A comes in two forms. Retinol, or preformed vitamin A, is found in animal foods such as liver, egg yolk and milk fat. Beta-carotene is an orange and green pigment in fruit and vegetables that the body converts into vitamin A.

The body uses carotenoids less efficiently than retinol. It takes about 6 µg of beta-carotene to provide the equivalent of 1 µg of retinol [1]. Even so, a carrot provides plenty of vitamin A, as you will see in the table.

The difference matters mainly for safety. Excess retinol can be toxic. Beta-carotene from food has not been associated with adverse effects [3].

Which foods contain the most vitamin A?

These figures are for typical servings, calculated using the Spanish Food Composition Database [2]. They combine retinol and carotenoids into a single figure, retinol equivalents, and are rounded.

Food	Serving	Vitamin A per serving	Per 100 g
Raw beef liver	100 g	10,250 µg	10,250 µg
Boiled spinach	150 g	1,160 µg	771 µg
Raw carrot	1 medium (80 g)	1,080 µg	1,346 µg
Raw sweet potato	150 g	1,000 µg	667 µg
Chicken eggs	2 eggs (about 100 g)	190 µg	190 µg
Manchego cheese	40 g	145 µg	360 µg
Whole milk	1 glass (250 ml)	115 µg	46 µg
Raw pumpkin	200 g	70 µg	34 µg

A serving of spinach or one carrot provides what an adult needs in a day [1] [2]. Eggs, cheese and milk provide less per serving. Because they are eaten often, they help make up the rest without you having to think about it.

Pumpkin may be surprising in the table. The Spanish database lists it as low in vitamin A, and the content varies considerably depending on the variety and the colour of the flesh. It is still a good vegetable, but it is not advisable to rely on it as a main source.

Among fruits, mango, apricot and melon also provide carotenoids. Kiwi, by contrast, is known for another vitamin: vitamin C.

How much vitamin A do you need each day?

According to the European Food Safety Authority (EFSA), an adult needs 750 µg a day if male and 650 µg if female [1]. During pregnancy, the figure rises to 700 µg, and during breastfeeding, to 1,300 µg [1]. For children, it ranges from 250 to 750 µg, depending on age [1].

These amounts are designed to meet the needs of almost the whole population. Since the body stores reserves in the liver, what matters is the average over several weeks [1]. One day without an orange vegetable makes no difference.

Can you have too much vitamin A?

Yes. This is almost always due to one of two sources: liver or supplements containing retinol. The safe upper limit for preformed vitamin A is 3,000 µg a day for adults, including during pregnancy and breastfeeding [3]. A 100 g serving of beef liver already provides more than 10,000 µg [2].

That is why it is recommended to eat liver, other offal and products made from them, such as pâté, no more than once a month [3]. At this frequency, liver remains a nutritious food and there is no risk of getting too much.

If you are pregnant or trying to conceive

Excess retinol can cause birth defects. This is the effect used to set the upper limit [3]. If you are trying to conceive or are already pregnant, the advice is to avoid liver and products made from it, such as pâté [3].

Do not take vitamin A supplements on your own either [3]. If you need one, your doctor or dietitian will prescribe it taking this vitamin into account. Carrots, spinach, eggs and dairy products remain good choices throughout pregnancy.

Beta-carotene supplements

There is no problem with beta-carotene from food. Supplements are different. If you smoke, it is advisable to avoid them [3]. In other cases, your doctor or dietitian will recommend them only if they are needed to meet your requirements.

When might you be low in vitamin A?

In Europe, people’s diets today are generally sufficient to prevent symptoms of vitamin A deficiency [1]. One of the first signs is difficulty seeing in low light, known as night blindness [1].

When it occurs, there is usually an underlying reason. This may be a condition that makes it difficult to absorb fat from food, a liver problem or a very restricted diet over a long period. Your doctor makes the diagnosis, and your eating plan is adjusted accordingly.

Children, because they are growing, and older people with poor appetites are the groups to pay closer attention to.

What we see in consultations

The most common question comes with the first cold: do you need a supplement to support your immune system? Almost never. When we review what someone eats, they usually get more than enough vitamin A from vegetables, eggs and dairy products.

“I take a multivitamin just in case.” If you also eat liver or pâté often, you may approach the limit without realising it [3]. If you need a supplement, your doctor or dietitian will recommend it.

“Pâté is healthy; I have it for breakfast every day.” It is made from liver and counts as liver [3]. It is better to have it only occasionally, at most once a month.

“I only eat raw carrots.” Carotenoids are better absorbed when vegetables are cooked and eaten with some fat, such as a drizzle of olive oil. Soups, roasting and stir-frying count too.

The same applies to vitamin A as to foods rich in omega-3: before thinking about capsules, it is worth looking at what is on your plate.