Nowadays many people are deficient in Vitamin A, especially Vegans, and those on a plant-based diet.

The true form of Vitamin A is called Retinol.

This is fat soluble Vitamin and can only be found in animal products such as fish or eggs. A deficiency of vitamin A can lead to a great range of illnesses such as dry eyes, blurry vision at night, flaky skin, cystic acne, sinus and lung infections, sleep apnea and many more.

The body needs Vitamin A to keep the eyes strong and healthy, especially with age. It is also needed for maintaining healthy skin, lungs, and immunity.

In today’s Articles, we will share with you a list of the best foods rich In Vitamin A from both animal and plant-based sources.

Animal Based Foods (with Retinol)

1 Beef Liver

Beef Liver

The liver is the number one source of Vitamin A in its active form (retinol).

This is one of the most nutrient dense organ meats available. It supports the health of the eyes and reduces the risk of Alzheimer’s disease, arthritis and many more.

100g of liver provides 1,049% of the recommended daily value of Vitamin A.

2 Cod Liver Oil

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Cod liver oil should only be purchased if it is extra virgin and has not been heat treated.

We recommend Icelandic for the best possible health benefits.

1 teaspoon of this provides 150% of your daily value of Vitamin A. It also contains Vitamin D which boosts mood and aids in weight loss.

3 Eggs

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Retinol can also be found in eggs, especially within the yolk. 1large egg provides 17 percent of your daily value of Vitamin A.

Eggs are also excellent sources of protein, natural fat, B6, B12, zinc, iron, and copper.

4 Butter


Natural grass fed butter is one of the healthiest foods that you can consume.

Look for a brand that has not been blended with vegetable oils or margarines.

1 tablespoon contains 11% of your daily value of Vitamin A. It also contains vitamin D, E, K2.

5 King Mackerel

King Mackerel

This delicious fish provides 28% of your daily value of Vitamin A in the active form of retinol.

It is also a rich source of Omega 3 fatty acids which lower inflammation throughout the entire body.

Eating fish is a great way to reduce eyestrain and headaches.

6 Cheddar Cheese

Cheddar Cheese

Again, look for a good quality cheese from grass-fed cows. 1 slice of cheddar provides 10% of your daily value of Vitamin A.

Some people have an intolerance to dairy if this Is the case stick to the fish and meat-based products already mentioned.

Plant Based Foods (Beta Carotene)

There are also plant-based foods which contain a different version of Vitamin A.

This is called Beta Carotene, and is, in fact, a ‘Provitamin A’. This is not the active form of vitamin A. The body has to convert this into the active form known as retinol.

Unfortunately, only 3-6 % of the intake of Beta Carotene is converted into the active form. However, these plant-based foods also have other health benefits. Let’s take a look at some of these.

7 Mango


1 medium sized mango contains 20% of the daily value of Provitamin A (beta carotene).

This is one of the most popular fruits in the world which helps to hydrate the body and supply Vitamin C for the immune system.

8 Cooked Kal


Kale is one of the most nutrient-dense superfoods on the planet.

This leafy green cruciferous vegetable protects the DNA for mutations and damage. It also contains antioxidants and 1 cup supplies 98% of your daily value of Provitamin A.

9 Winter Squash

Winter Squash

Squash vegetables are excellent for balancing hormones and supplying Vitamin B2, B3, Folate, Vitamin K, potassium, and magnesium.

1 cup of cooked squash or pumpkin contains 62% of your daily value of Provitamin A.

10 Collard Greens


1 cup of cooked collards contains 80% of your daily value of Provitamin A.

These are one Of the healthiest leafy green vegetables which have been shown to reduce the risk of cancer and heart disease by detoxifying the body.

11 Carrot

Collard Greens

Carrots have been used for many years for those on a plant-based diet to boost health.

Some people use these to fight cancer in the form of juice.

1 medium carrot contains 44% of the daily value of Provitamin A, along with a host of other important nutrients.

12 Sweet potatoes

Sweet potatoes

These delicious potatoes are a commonly eaten carbohydrate for those on a plant-based diet.

1 cup of cooked sweet potato contains 204% of your daily value of Provitamin A.

As you can see, there are many foods that you can eat to boost your intake of Vitamin A.

To learn more about nutrition, low carb foods, and healthy weight loss methods, please see our muscle & vitality


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