Vitamin A is one of those nutrients that quietly supports dozens of essential functions in the body—yet most people only think about it when they hear “carrots help you see in the dark.” In reality, Vitamin A is far more influential. From supporting your retina to strengthening your immunity and maintaining healthy skin turnover, this fat-soluble vitamin plays a central role in everyday wellbeing.
In this guide, we break down why Vitamin A matters, where to get it naturally, how deficiencies show up, and who may need more. You’ll also find practical recipe ideas and a simple call-to-action to help you explore natural Vitamin A–rich blends.
What Is Vitamin A and Why Does It Matter?
Vitamin A is a group of fat-soluble compounds that support growth, immunity, vision, and skin integrity. It exists in two main forms:
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Preformed Vitamin A (retinol): Found in animal products like liver, eggs, and dairy.
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Provitamin A carotenoids (such as beta-carotene): Found in colourful plant foods like carrots, sweet potatoes, and leafy greens. The body converts these carotenoids into usable Vitamin A depending on its needs.
Because Vitamin A affects so many tissues—from the eyes and lungs to the skin and immune cells—a deficiency can impact health faster than most people realise. Conversely, getting enough through a balanced diet supports long-term vitality, sharper vision, stronger defences, and resilient skin.
Top Food Sources of Vitamin A
Whether you follow a plant-based diet or eat animal foods, there are plenty of options for meeting your Vitamin A requirements naturally. Here are the most reliable whole-food sources:
1. Carrots
Carrots are famous for their beta-carotene content, a precursor that the body converts into Vitamin A as needed. Their bright orange colour comes from carotenoids, making them ideal for supporting vision and skin health.
2. Liver
Liver—especially beef or chicken liver—is one of the richest natural sources of preformed Vitamin A. Because of its potency, it’s not required daily, but small servings can significantly boost intake.
3. Eggs
Egg yolks provide retinol (the active form of Vitamin A), along with healthy fats that support its absorption. They’re an easy way to add Vitamin A to everyday meals.
4. Leafy Greens
Spinach, kale, Swiss chard, and collard greens are packed with carotenoids. Dark leafy greens also offer Vitamin K, folate, and fibre, making them nutrient-dense choices for overall health.
5. Sweet Potatoes
A single medium sweet potato can provide well over the daily requirement of provitamin A. Their slow-digesting carbs, antioxidants, and fibre make them ideal for sustained energy and gut health too.
Incorporating a mixture of these foods ensures a balanced intake of both retinol and carotenoids.
Key Benefits of Vitamin A
1. Eye Health: Supporting Retina Function and Low-Light Vision
Vitamin A plays a critical role in the formation of rhodopsin, a pigment in the retina that helps you see clearly in low light. Without enough Vitamin A, rhodopsin cannot function properly, leading to difficulty seeing at night (a hallmark of deficiency).
Adequate Vitamin A also supports the cornea (the eye’s outer surface) and reduces the risk of dry eyes.
2. Skin Repair and Cell Turnover
Dermatologists often describe Vitamin A as one of the “skin-renewing vitamins.” It promotes:
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Healthy cell turnover
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Collagen formation
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Wound healing
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Reduced inflammation
This is why retinoids—Vitamin A derivatives—are used in skincare for acne, pigmentation, and fine lines. Consuming enough Vitamin A through food helps maintain smooth skin and supports the natural repair process from within.
3. Immune Health and Protection Against Infection
Vitamin A is crucial for the integrity of the mucosal barriers, such as those in the lungs, gut, and nasal passages—your body’s first line of defence against pathogens.
It also supports the production and activity of white blood cells, helping the immune system respond quickly and effectively to infections.
People deficient in Vitamin A often experience more frequent illnesses and slower recovery times.
Signs of Vitamin A Deficiency
Although deficiency is less common in developed countries, it can still occur due to restrictive diets or poor absorption. Warning signs include:
• Night Blindness
Difficulty seeing in dim light is one of the earliest and most recognisable symptoms.
• Dry, Rough, or Irritated Skin
Low Vitamin A can disrupt cell turnover, leading to flaky skin, clogged pores, or delayed healing.
• Weak Immunity
Frequent colds, longer recovery times, and increased susceptibility to infections may signal low Vitamin A levels.
• Dry Eyes or Vision Changes
Insufficient Vitamin A can impair tear production and damage the eye’s surface.
If several symptoms appear together, it may be worth reviewing your diet or speaking with a healthcare professional.
Who May Need More Vitamin A?
Certain groups are more likely to have low levels or increased requirements:
1. People on Low-Fat Diets
Because Vitamin A is fat-soluble, the body needs dietary fat to absorb it. Strict low-fat diets can therefore reduce absorption even if intake seems adequate.
2. Vegans and Strict Vegetarians
Plant-based eaters only consume provitamin A carotenoids, which must be converted into retinol by the body.
This conversion is not always efficient and varies between individuals, meaning vegans may need higher intakes of carotenoid-rich foods.
3. People With Gut or Liver Conditions
Absorption issues may occur in individuals with coeliac disease, Crohn’s disease or liver disorders.
4. Individuals with High Oxidative Stress
Smokers, heavy drinkers, or those exposed to high pollution levels may benefit from additional antioxidant-rich foods, including carotenoids.
Practical Tips for Daily Vitamin A Intake
1. Aim for a Colourful Plate
Include at least one orange or dark green vegetable each day—carrots, sweet potatoes, spinach, kale or squash.
2. Pair Plant Foods with Healthy Fats
Drizzle olive oil on steamed greens or add avocado to carrot salads. Fat improves Vitamin A absorption.
3. Include Eggs a Few Times a Week
A versatile way to increase naturally occurring retinol without overcomplicating your meals.
4. Rotate Sweet Potatoes into Your Weekly Menu
Bake them, mash them, or turn them into soups—they’re an easy Vitamin A booster.
5. Try Simple Recipe Ideas
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Carrot & ginger soup
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Sweet potato mash with olive oil
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Spinach and egg breakfast wrap
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Roasted kale chips
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Carrot, apple & lemon juice
Small, consistent choices make the biggest difference.
Vitamin A is essential for clear vision, strong immunity, healthy skin renewal, and overall wellbeing. By adding colourful vegetables, eggs, and nutrient-rich whole foods to your routine, you can comfortably meet your daily needs without relying on supplements.
See our nutrient-rich blends for natural Vitamin A sources and discover how simple it is to support your health every day.