Vitamin A has antioxidant properties that may help keep your eyes healthy. Following a diet high in Vitamin A may help reduce your risk of dry eyes, eye inflammation, and night time blindness. It may also treat many other health problems. This vitamin is actually measured in IU, i.e., International Units. In fact, the average adult requires nearly 5000 IU on a daily basis.
Here Are 26 Foods Rich in Vitamin A that Can Enhance Your Vision:
Carrots are an excellent source of vitamin A. That’s why they are considered to be a vegetable that can improve your eye health. In addition, consuming carrots on a regular basis can significantly enhance your eyesight. A medium sized carrot provides 200 percent of the recommended daily intake of vitamin A. Moreover, carrots are also abundant in vitamin B, vitamin C, vitamin K, fiber, and magnesium.
– Dried Basil
100 grams of dried basil provides 15 percent of the daily recommended amount of vitamin A. The good news is that you do not have to add it all to one meal. Simple incorporate it in each meal you prepare. Also, sprinkle it over your favorite foods throughout the week.
– Iceberg Lettuce
Dark green leafy veggies are among the healthiest foods on the planet because they are an incredible source of nutrients. Also, the lighter green Iceberg lettuce variety abounds in vitamin A. You can increase your levels of this vitamin by adding some iceberg lettuce to your sandwiches or salads. A cup of shredded Iceberg lettuce possesses 10 calories, and a high amount of other essential minerals and vitamins.
– Red Pepper
Simply add some red pepper to your cooking on a daily basis to enhance the flavor of your meals as well as improve your health in general. One tbsp. of red pepper covers 42 percent of the daily recommended intake of vitamin A.
This fruit is a good addition to a healthy diet because of its high content of vitamins and nutrients. A cup of sliced mangoes covers 36 percent of the daily recommended value of vitamin A.
– Cod Liver Oil
A cod liver oil supplement is packed with minerals and vitamins. Cod liver oil in both capsule and liquid form possesses omega 3 fatty acids, vitamin D, and vitamin A. Only one tablespoon of cod liver oil may allow you to exceed the daily recommended allowance of vitamin A.
– Sweet Potatoes
This food is commonly consumed because of its rich nutrient content and delightful taste. A medium sized sweet potato covers 438 percent of the recommended daily allowance of vitamin A, and possesses 103 calories.
This food is widely used in Spanish, South American and Indian cuisine. Simply add it to your meals to enjoy its health benefits. 1 tbsp. covers about 69 percent of the recommended daily intake of vitamin A. Moreover, paprika is also rich in calcium, vitamin C and potassium.
– Turkey Liver
You should add turkey liver to stuffing and gravy because it abounds in minerals and vitamins. 100 grams of turkey liver provides a whopping 1507 percent of the recommended daily amount of Vitamin A.
It is high in nutrients and vitamins, and low in fat and calories. Eat it as an after-dinner dessert or add it to your favorite fruit salad. A wedge of medium sized melon covers 120 percent of the recommended daily value of vitamin A.
– Mustard Greens
You can enjoy the health benefits of mustard green whether you consume them cooked or raw. A cup of chopped mustard green covers 118 percent of the daily recommended intake of vitamin A. They are also packed with calcium, protein, fiber, folate, manganese, vitamin E and vitamin C.
– Beef Liver
Liver is considered to be an incredible natural remedy for anemia. Also, it is high in vitamin A and vitamin C. Namely, 100 grams of beef liver provide about 300 percent of the recommended daily value of vitamin A.
– Whole Milk
One cup of whole milk abounds in vitamin A and vitamins D. It also possesses a good amount of magnesium, calcium and protein. Furthermore, as it is rich in fat, you should consume it in moderate amounts or replace it with skim milk in case calories and fat become a concern.
It is a nutrient-dense and delicious veggie that should be incorporated in your daily diet. The regular consumption of kale can allow you to meet the recommended daily value of Vitamin A.
– Butternut Squash
Butternut squash abounds in beta carotene that is transformed to Vitamin A in your body. One cup of butternut squash cubes provides 400 percent of the daily recommended allowance of vitamin A. Additionally, it is also a good source of fiber, vitamin C and potassium.
Include sweet green peas to your daily diet because half a cup covers about 134 percent of the recommended daily allowance of vitamin A. They are also rich in vitamin B, vitamin C, and vitamin K.
Papaya is a tropical fruit high in many antioxidants, enzymes, minerals and vitamins. It is abundant in Vitamin A. A small papaya covers 29 percent of the daily recommended amount of this vitamin. You can eat it raw without the leaves, skin and seeds. You can also add it to your favorite smoothies and salads.
Tomatoes are rich in several minerals and vitamins and low in calories. A medium sized tomato covers 20 percent of the recommended daily allowance of vitamin A. That’s not all, tomatoes are also high in lycopene and vitamin C.
– Turnip Greens
Turnip greens are high in nutrients and low in calories. Also, they are easy to prepare. Although almost all dark green vegetables can be eaten raw, steaming or cooking your turnip greens can allow the essential nutrients and minerals to be absorbed by your body
– Dried Marjoram
Dried marjoram is an herb rich in vitamin A. In addition, 100 grams provide 161 percent of the recommended daily amount of vitamin A. You do not have to consume this amount all at once. Simply add it to various meals throughout the week.
Incorporate spinach in your daily diet to improve your health in general. A cup of spinach provides about 49 percent of the daily recommended amount of vitamin A. This veggie is also rich in calcium, iron, manganese, vitamin K, and vitamin C.
Peaches are not only delicious, but they are also high in nutrients. They are a great source of iron, magnesium, phosphorus, calcium, potassium, and vitamin C. A medium sized peach covers 10 percent of the recommended daily intake of vitamin A.
– Fortified Oatmeal
A number of dairy products and grains are rich in essential vitamins, such as vitamin A and vitamin D. Many brands of fortified oatmeal possess about 29 percent of the daily amount per one-cup serving. So, the next time you are buying oatmeal, check the nutrition labels.
– Red Bell Peppers
You can consume red bell peppers plain or dressed with vegetable dip. Also, you can add them to pasta dishes, salads and scrambled eggs. They are packed with potent antioxidants, such as vitamin A, lycopene, and Vitamin C.
– Dried Apricots
Dried apricots are high in antioxidants and nutrients. A cup of dried apricot halves provides 94 percent of the recommended daily amount of vitamin A. Plus, the regular consumption of this food can greatly boost your energy levels.
– Dandelion Greens
Dandelion greens are a great source of antioxidants, iodine, and calcium. They are low in calories. A cup covers about 100 percent of the recommended daily intake of vitamin A. Add them to your smoothies or salads to increase your vitamin A levels and improve your vision.
- Anduze, Alfred. ˮNatural Health and Disease Preventionˮ;
- Reinhard, Tonia. ”Superfoods: The Healthiest Foods on the Planet”;