Vitamin A and D Foods – The Best Natural Sources to Boost Your Health

Your body needs essential vitamins to work properly, and two of the most important are Vitamin A and Vitamin D. They play major roles in vision, immunity, bone health, and even mood regulation. But most people don’t get enough of them from their daily meals.

In this article, we’ll explore the top foods rich in Vitamin A and D, what happens when you don’t get enough, and some high-quality supplements available on Amazon if you need an extra boost.

Why Vitamin A and D Matter

What Does Vitamin A Do?

Vitamin A is a fat-soluble vitamin that helps with:

• Eye health – it supports good vision, especially in low light.
• Immune function – it helps your body fight infections.
• Skin health – it keeps your skin and mucous membranes healthy.
• Reproduction and growth – it plays a role in fetal development and overall growth.

There are two types of Vitamin A:

• Preformed Vitamin A (retinol), found in animal products like liver and dairy.
• Provitamin A (beta-carotene), found in fruits and vegetables like carrots and sweet potatoes.

What About Vitamin D?

Vitamin D helps your body absorb calcium and phosphorus, keeping bones strong. It also supports:

• Muscle function
• Mood and mental health
• Immune defense

There are two forms:

• D2 (ergocalciferol) – from plant sources and fortified foods.
• D3 (cholecalciferol) – found in animal-based foods and made by your skin when exposed to sunlight.

Foods High in Vitamin A

You can get plenty of Vitamin A from both animal and plant-based sources.

Animal-Based Sources (Preformed A)

• Beef liver – one of the richest sources of Vitamin A.
• Cod liver oil – packed with both Vitamin A and D.
• Egg yolks – contain retinol and other nutrients.
• Butter and cheese – offer moderate amounts.
• Fortified milk – has added Vitamin A.

👉 Top-Rated Cod Liver Oil on Amazon (Carlson Labs)
👉 Organic Ghee Butter from Grass-Fed Cows

Plant-Based Sources (Beta-Carotene)

• Carrots – just one carrot provides over 100% of your daily Vitamin A needs.
• Sweet potatoes – rich in beta-carotene, especially with skin on.
• Spinach and kale – high in beta-carotene and other antioxidants.
• Red bell peppers – a tasty, colorful source.

Tip: Pair these with healthy fats like olive oil or avocado to help your body absorb the vitamin better.

👉 Organic Dehydrated Carrot Powder (for smoothies and soups)
👉 Raw Organic Kale Chips – Healthy Snack Rich in A

Foods High in Vitamin D

Vitamin D is harder to get from food alone, but some items still provide a decent dose.

Animal-Based Foods

• Fatty fish – like salmon, mackerel, sardines, and tuna.
• Cod liver oil – again, a strong source.
• Egg yolks – contain small amounts of D.
• Beef liver – gives both Vitamin A and D.
• Fortified dairy – milk, yogurt, and cheese often have added D.

👉 Wild Alaskan Canned Salmon – Skinless, Boneless
👉 Sardines in Olive Oil – High Omega-3 and Vitamin D

Plant-Based and Fortified Foods

• Mushrooms exposed to sunlight – like maitake and portobello.
• Fortified plant milks – almond, soy, and oat milks often have added D.
• Cereal and oatmeal – check labels for fortified options.

👉 Vitamin D Mushrooms – Sun-Dried Organic
👉 Califia Farms Almond Milk – Fortified with D and Calcium

How Much Do You Need?

Vitamin	Recommended Daily Intake (Adults)
Vitamin A	700–900 mcg (RAE)
Vitamin D	600–800 IU (15–20 mcg)

Note: Always check with your doctor if you plan to take supplements, especially in high doses. Too much Vitamin A can be toxic.

Signs You Might Be Deficient

Vitamin A Deficiency

• Night blindness
• Dry eyes
• Skin dryness or acne
• Frequent infections
• Poor wound healing

Vitamin D Deficiency

• Bone pain
• Muscle weakness
• Fatigue
• Depression
• Frequent colds or infections

If you’re experiencing these, a blood test can confirm if you’re low.

Should You Take a Supplement?

While food is the best source, some people might need a little help, especially if:

• You have limited sun exposure
• You’re vegetarian or vegan
• You have digestive conditions (like Crohn’s or celiac)
• You’re older (aging skin makes less Vitamin D)

Top-Rated Vitamin A & D Supplements on Amazon

👉 NOW Supplements, Vitamin A 10,000 IU from Fish Liver Oil
👉 NatureWise Vitamin D3 5,000 IU (125 mcg)
👉 Carlson Cod Liver Oil – A+D Combo in One

Final Thoughts

You don’t need a complicated plan to boost your Vitamin A and D levels. Start with small changes:

• Add more colorful veggies and leafy greens to your meals.
• Include a few servings of fatty fish weekly.
• Get 10–20 minutes of sunlight on your skin (without sunscreen) a few times a week.
• Use supplements only when necessary, after talking with a healthcare provider.

Taking care of your vitamin intake is one of the simplest ways to support long-term health. These nutrients are powerful, and the foods that contain them are both nutritious and delicious.