We all want to give our little ones the best nourishing start in life, from their very first bites to the nutrients that help them grow, thrive and live their best little life! One vitamin that plays an important role in this and thus bub’s healthy growth and development is Vitamin A. But why is it important, which foods are rich in Vitamin A and one of the most common questions, can too much Vitamin A actually be harmful for bub?
Never fear! We’ve got you covered with our quick and easy guide that answers all your Vitamin A questions.
Let’s explore Vitamin A and how to ensure bub stays thriving, happy and safe!
This guide highlights practical Vitamin A for babies tips, safe serves, and everyday Vitamin A rich foods so you feel confident exploring this beneficial vitamin with bub.
Why is Vitamin A Important For Babies?
When we think of Vitamin A, most of us think of carrots and thus healthy little eyes. And you’re right! Vitamin A helps to develop and protect the delicate tissues in the eyes, keeping your little one’s vision healthy as they explore the world around them.
But Vitamin A offers so much more for little growing bodies including:
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maintaining healthy skin - The skin is the body’s first line of defence against infections. Vitamin A helps to keep bub’s skin healthy and strong.
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strengthening bub’s immune system - Bubs are still in the process of building their immune system and Vitamin A gives them that extra protection to fight off illnesses. This means less sniffles for bub and more healthy play times!
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healthy growth and development of cells- Vitamin A supports cell growth and differentiation which helps the formation and maintenance of the heart, lungs, eyes and other vital organs.
These benefits show why Vitamin A for infants matters from the first bites. To put it simply, Vitamin A helps bub grow stronger each day!
What Are The Best Vitamin A Rich Foods For Bub?
Vitamin A can come from animal or plant foods:
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Animal sources of Vitamin A are better absorbed by the body than plant sources. This is because Vitamin A found in animal foods is already preformed and ready to go for bub!
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Plant sources of Vitamin A however, come in the form of colourful antioxidants like beta-carotene. The body then needs to convert beta-carotene into Vitamin A. But don’t worry, bub can still enjoy Vitamin A from plants thanks to our little tip to boost vitamin A absorption from plants! (See below)
Which Animal Foods Are Rich In Vitamin A?
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liver
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oily fish like salmon and tuna
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eggs
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dairy products like butter, margarine and full-fat milk.
Which Plants Foods Are Rich In Vitamin A?
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orange fruits and veggies like carrots, pumpkins, sweet potatoes, rockmelon, mango and apricots.
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leafy green vegetables like spinach and kale.
Tip: Cooking these plant sources can boost bub’s intake of vitamin A!
Overall, feeding bub a variety of both animal and plant sources of Vitamin A as part of a balanced healthy diet, is a great way to ensure bub is getting enough.
What Are The Signs Bub Might Not Be Getting Enough Vitamin A?
Vitamin A deficiency is rare in Australia, but it can happen if bub’s diet doesn’t include enough foods containing Vitamin A, especially after transitioning from breast milk or formula to solids.
Low Vitamin A levels can affect bub’s:
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Vision especially in low light, often referred to as night blindness.
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Ability to fight off infections.
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Over time, it can also impact bub’s growth or skin health.
Thus, including Vitamin A-rich foods once bub starts solids, around 6 months of age (not before 4) is important.
Can Too Much Vitamin A Be Harmful For Bub?
Even though Vitamin A is an essential nutrient, it is possible for bub to have too much Vitamin A from eating liver. Liver has high levels of Vitamin A which can be harmful to bub when eaten in large amounts.
Too much Vitamin A can be extremely toxic and can lead to irritability, nausea, headaches, dizziness, and more.
Should I Still Offer Liver to Bub?
Absolutely, but in small amounts!
Liver is a powerhouse of nutrition and eaten in small amounts as a part of a healthy balanced diet is important for bub’s growth and development. Liver is rich in iron which is essential for brain development; protein which supports healthy muscles and tissues and; zinc which boosts bub’s immunity.
How Much Liver Is Safe To Offer Bub?
Used sparingly, liver remains one of the best vitamin A sources alongside fish, eggs and dairy.
Beef liver has 2.5 times more Vitamin A than chicken liver so follow these simple guidelines and bub will easily be able to get the right amount of Vitamin A whilst also benefitting from the nutritional benefits of liver.
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If consuming beef liver, limit intake to 1 teaspoon per week.
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If consuming chicken liver, limit intake to 1-2 tablespoons per week.
Take Home Message
Vitamin A is an essential nutrient that helps your little one grow, see, and stay healthy. By offering a healthy balanced diet that includes good quality animal proteins and colourful fruits and vegetables, you’re already on your way to helping bub meet their Vitamin A needs naturally.
Remember that a little Vitamin A goes a long way and every healthy balanced meal brings bub one step closer to a happy and healthy future.
Let us support you on your way!. Our meat, fruit and veggie puree cubes are packed with Vitamin A and ready-to-go so you can spend less time in the kitchen and more time making beautiful meal time memories with bub.
Check out our Vitamin A rich animal foods like our Chicken Liver Puree Cubes, Salmon Puree Cubes and Skipjack Tuna in Extra Virgin Olive Oil.
Plus our Vitamin A infused plant foods like our Pumpkin Puree Cubes, Sweet Potato Puree Cubes, Mango Puree Cubes & Kale Puree Cubes.
On the go with bub? We got you covered with our Vitamin A rich toddler snack ‘Sweet Potato & Pumpkin Flatbread’ created by children's nutritionist @mandy_sacher!
Check out our complete range here!
FAQs
1) What foods are rich in Vitamin A for babies?
Great Vitamin A rich foods for bub include liver in tiny amounts, salmon, tuna, eggs, and dairy, plus orange veggies and fruits like carrots, pumpkin, sweet potato, mango and apricots as well as leafy green vegetables like spinach and kale. These are among the best vitamin A sources for growth and vision.
2) Can too much Vitamin A be harmful for my baby?
Yes, excess Vitamin A from too much liver can be harmful. Keep to the liver serving sizes above and rely on a mix of Vitamin A rich foods to meet needs safely. This is the safest approach to Vitamin A for babies.
3) How can I make sure my baby gets enough Vitamin A naturally?
Offer animal and plant Vitamin A rich foods across the week. Think eggs, fish, dairy, carrots, pumpkin dishes and sweet potato purees. For convenience, you can also use Vitamin A fortified foods like fortified cereals and milks where appropriate.
4) Are fortified foods useful for Vitamin A for infants?
Yes. Vitamin A fortified foods can help top up intake, especially for selective eaters. Use them alongside whole-food best vitamin A sources such as eggs, fish and colourful vegetables.
5) What is the difference between Vitamin A from animal foods and plants?
Animal foods provide preformed Vitamin A that is easily absorbed, while plant foods provide beta-carotene that the body converts into Vitamin A. A combination of animal and plant sources supports intake of Vitamin A for babies as well as ensuring bub gets a variety of textures and flavours in their diet.
6) When should I introduce Vitamin A rich foods to my baby?
From around 6 months, when bub starts solids. Begin with soft textures and progress as they grow. Combining a few Vitamin A rich foods each week keeps Vitamin A for infants on track.
References:
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National Health and Medical Research Council (NHMRC), Australian Government Department of Health, Disability and Ageing, & New Zealand Ministry of Health (NZ MoH) (2006) Nutrient Reference Values for Australia and New Zealand: Vitamin A. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-a (Accessed: 6 November 2025).
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National Institutes of Health (2025) Vitamin A and Carotenoids: A Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ (Accessed: 6 November 2025).
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Raising Children Network (Australia) Limited (2023) Suitable for 0-18 years: Vitamins and minerals. Available at: https://raisingchildren.net.au/teens/healthy-lifestyle/nutrients/vitamins-minerals (Accessed: 6 November 2025).
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Solids Starts Inc (2025) Beef liver. Available at: https://solidstarts.com/foods/beef-liver/?hcUrl=%2Fen-US (Accessed: 6 November 2025).
