Vitamin A is essential for maintaining the health of the eye as well as for preventing eye inflammation, dryness and night time blindness. The recommended daily amount of this vitamin is 5000IU and the best thing is that you can get it from many foods such as the following. Consuming these foods will increase the vitamin A levels in the body thus make your vision better.
1.TOMATOES
Tomatoes contain lots of vitamins and minerals but very little calories. Just one medium tomato will provide you with 20% of the vitamin A you need and they are also rich in lycopene and vitamin C.
1 medium tomato contains 1025 IU of vitamin A and 22 calories
2. CANTALOUPE
Cantaloupe is also low in calories and fat but it is loaded with nutrients. In fact, just one wedge provides about 120% of the vitamin A you need for the day.
1 wedge contains 5986 IU of vitamin A and 23 calories
3. BEEF LIVER
Beef liver is very efficient for treating anemia because of the high amounts of vitamin A and C it contains. It provides three times the recommended amount of vitamin A.
100 grams of beef liver contains 16898 IU of vitamin A and 135 calories
4. ICEBERG LETTUCE
A cup of iceberg lettuce contains only 10 calories but lots of nutrients including vitamin A. It is an excellent choice for a healthy meal.
1 cup of shredded lettuce contains 361 IU of vitamin A and 10 calories
5. PEACHES
Peaches are loaded with magnesium, phosphorus, potassium, iron, calcium and vitamin C as well as lots of vitamin A.
1 medium peach contains 489 IU of vitamin A and 59 calories
6. SWEET POTATOES
Sweet potatoes taste delicious and are also extremely healthy with very little calories.
1 medium sweet potato contains 21909 IU of vitamin A and 103 calories
7. RED BELL PEPPERS
They are a great source of lycopene as well as vitamin A and C.
1 medium red bell pepper contains 3726 IU of vitamin A and 37 calories
8. COD LIVER OIL
It contains vitamin A, D as well as omega 3 fatty acids and can be consumed as a liquid or a capsule. 1 tablespoon contains 14000IU of vitamin A and 126 calories
9. TURKEY LIVER
100 grams of turkey liver provides 15 times the recommended daily value of vitamin A as well as many other vitamins and minerals.
100 grams of turkey liver contains 75333 IU of vitamin A and 273 calories
10. MANGOES
Mangoes are bot delicious and very nutritious and they provide more than 30% of the recommended daily amount of vitamin A.
1 cup of sliced mango contains 1785 IU of vitamin A and 107 calories.
11. SPINACH
Spinach contains lots of iron, calcium, manganese as well as vitamin C, K and A.
1 cup of spinach contains 2464 IU of vitamin A and 8 calories
12. TURNIP GREENS
They are a great source of nutrients particularly vitamin A.
1 cup of chopped turnip greens contains 6373 IU of vitamin A and 18 calories
13. FORTIFIED OATMEAL
Dairy products and grains are a great source of vitamins such as A and D.
1 cup of cooked fortified oatmeal contains 1453 IU of vitamin A and 159 calories.
14. WHOLE MILK
An excellent choice for providing your body with lots of magnesium, calcium, protein and vitamins A and D.
1 cup of whole milk contains 395 IU of vitamin A and 146 calories.
15. CARROTS
Carrots provide your body with vitamins C, K, B, fiber, magnesium and even twice the amount of the recommended daily dose of vitamin A.
1 medium carrot contains 10191 IU of vitamin A and 25 calories.
16. BUTTERNUT SQUASH
Loaded with beta carotene that turns into vitamin A when digested, butternut squash provides more than 4 times the recommended daily amount of vitamin A as well as lots of vitamin C, fiber and potassium.
1 cup of butternut squash cubes contains 22868 IU of vitamin A and 82 calories
17. DRIED BASIL
100 grams of dried basil contains 744 IU of vitamin A and 251 calories.
18. PAPRIKA
A popular spice in many cuisines which provides lots of vitamin A, C as well as potassium and calcium.
1 tablespoon of paprika contains 3448 IU of vitamin A and 20 calories.
19. DANDELION GREENS
They are rich in iodine, calcium and antioxidants but low in calories.
1 cup of dandelion greens contains 5589 IU of vitamin A and 25 calories.
20. KALE
A versatile vegetable that provides with lots of vitamin A as well as other health benefits.
1 cup of kale contains 10302 IU of vitamin A and 34 calories
21. RED PEPPER
1 tablespoon of red pepper contains 2981 IU of vitamin A and 16 calories
22. PEAS
Peas are loaded with vitamins C, B, K and A but they are low in calories.
½ cup of peas contains 1680 IU of vitamin A and 62 calories
23. MUSTARD GREENS
A rich source of calcium, protein, folate, manganese, fiber, vitamin C, E and A.
1 cup of chopped mustard greens contains 5880 IU of vitamin A and 15 calories.
24. DRIED APRICOTS
Dried fruits are loaded with nutrients, energy and antioxidants, and dried apricots are particularly rich in vitamin A.
1 cup of dried apricot halves contains 4685 IU of vitamin A and 313 calories.
25. DRIED MARJORAM
One of the richest herbal sources of vitamin A, a 100 g rams serving provides more than 150 % of the recommended daily amount of vitamin A.
26. PAPAYA
Papaya contains minerals, antioxidant, enzymes and vitamins including vitamin A.
1 small papaya contains 1444 IU of vitamin A and 59 calories.
Vitamin A is essential for healthy skin, properly functioning immune system, and proper development and function of the eyes. It can be easily found in many foods, so don’t wait anymore and start consuming the above mentioned foods more often. Your eyes will be thankful.
