Keep an eye out for the best vitamin A foods for skin, eyes, and more
- 2 Minute Read
Check out our "A-listers" of the best vitamin A foods for skin, eyes, teeth, and more.
Key Takeaways
- Vitamin A is an essential, fat-soluble vitamin for skin health.
- Vitamin A foods for skin include organ meat, fortified milks and cereal, and red, yellow, orange, and dark green vegetables.
Bet you didn't know that Vitamin A foods are amazing for good skin! If you're aiming for healthy skin and more, vitamin A is your best sidekick. The best vitamin A foods for excellent night vision are also fantastic for your skin! Other perks of vitamin A include healthy teeth, optimal reproductive function, protection from infections, and antioxidant properties that could reduce the risk of cancer and other age-related diseases. An essential nutrient, vitamin A is a fat-soluble compound your body can't produce on its own.
Sources of vitamin A foods for skin and much more
Found in animal and plant sources, vitamin A (aka retinol) is most concentrated in animals, notably egg yolks, milk, and fish oil.
Plant sources provide carotenoids that your body can turn into vitamin A. Carotenoids are found in red, yellow, orange, and dark green leafy vegetables. One of more than 500 known carotenoids, beloved beta-carotene protects cells from damage, a key benefit to keeping your skin and complexion healthy. Look for more intensely-colored fruits and vegetables to get the most bang for your vitamin A buck!
How does vitamin A support skin health?
Vitamin A-rich foods are champions for cell growth and immunity while protecting your skin from damage.
How vitamin A works its magic on your skin by:
- Regulating skin cell turnover and structure
- Promoting collagen and elastin synthesis to support skin firmness and reduce wrinkles
- Maintaining skin thickness and coloring
- Supporting skin barrier repair, reducing water loss, and helping with hydration and elasticity
- Encouraging wound healing
- Providing antioxidant and photoprotective effects that reduce cell damage and sun damage, resulting in improved skin texture and elasticity
- Decreasing skin’s susceptibility to infections and inflammation
How much do you need?
For guys aged 14 and up, the recommended daily allowance (RDA) is 900 mcg RAE/day, while for females aged 14 and older, it's 700 mcg RAE/day. You can easily hit about half the RDA you need by munching 5 servings of fruits and veggies daily. Some foods come fortified with vitamin A, like low-fat milk and cereal.
Some of the best vitamin A sources
What about vitamin A supplements?
Unless you have been diagnosed with a vitamin A deficiency or have a digestive disorder or a very poor or limited diet, you probably don't need a vitamin A supplement.
Your body does an excellent job at transporting and storing proper amounts of retinoids for body tissues. And heads up, since vitamin A builds up in the body, sticking to the tolerable upper limit (TUL) of 3,000 mcg retinol activity equivalent (RAE) per day is critical to avoid toxicity. Overdoing it leads to dry skin, joint pain, vomiting, headaches, and confusion. Also, high doses of beta carotene supplements won’t make you sick but will turn your skin orange!
More colorful is key
Look for ways to include vitamin A in your meals and snacks. The color gives it away, so darker and more colorful produce packs the bigger punch. For example, choose an orange sweet potato over a white potato, carrots over chips, and kale over iceberg lettuce. Your body will thank you with boosted defenses and a rejuvenated glow!
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Foods & Recipes->Red Meat Nutrients->Vitamin A & beta-carotene
Mar 27, 2026
