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Vitamin A is essential for healthy vision and maintaining its optimal levels can prevent problems such as dry eyes, eye inflammations and night blindness. This vitamin also has a positive effect on a number of other health issues. The recommended daily intake of vitamin A for adults is 5,000 IU (international units). So if you want to support your eyesight and overall health, you should include foods that are rich in this vitamin in your diet.
Here is a list of 26 foods rich in vitamin A that will help increase its level in your body and improve your vision:
1. Tomatoes
Tomatoes are an excellent source of vitamins and minerals and are low in calories. One medium tomato provides the body with up to 20% of the recommended daily allowance of vitamin A. In addition, tomatoes are rich in vitamin C and lycopene.
2. Melon
Melon is a great source of vitamins and nutrients with low fat and calorie content. One serving of melon provides up to 120% of the daily requirement for vitamin A.
3. Beef liver
Beef liver is one of the best sources of vitamins A and C. A 100-gram serving of beef liver contains up to 300% of the recommended daily allowance of vitamin A. This food is also effective in treating anemia.
4. Iceberg lettuce
This light green lettuce is full of vitamin A and contains only 10 calories per cup, making it an ideal healthy food for improving vision.
5. Peaches, apricots and dried fruit
Peaches are rich in potassium, iron, magnesium, vitamin C and calcium. A medium peach contains 10% of the recommended daily allowance of vitamin A.
6. Sweet potatoes
Sweet potatoes are full of nutrients and have a pleasant taste. One average sweet potato provides 438% of the daily requirement of vitamin A and contains only 103 calories.
7. Bell pepper
This delicious red bell pepper is rich in vitamins A, C and lycopene, making it an excellent aid for improving vision.
8. Cod liver oil
Cod liver oil, which can be consumed in liquid or capsule form, is rich in vitamins A and D, as well as omega-3 fatty acids.
9. Guinea pig liver
Guinea pig liver is also a great source of vitamins and minerals. A 100-gram serving of guinea pig liver contains up to 1507% of the recommended daily allowance of vitamin A.
10. Mango
This sweet and juicy fruit is nutritious and one fruit provides 36% of the recommended daily allowance of vitamin A.
11. Spinach
Spinach is an excellent healthy food, rich in vitamins A, C, K, iron, calcium and manganese. One cup of spinach contains up to 49% of the daily requirement of vitamin A.
12. Kale (curly kale)
This leafy green is rich in nutrients and low in calories. Kale is an excellent source of vitamin A.
13. Oatmeal
Oatmeal and other whole-grain products are rich in vitamins A and D. A cup of oatmeal provides more than 29% of the recommended daily allowance of vitamin A.
14. Whole milk
Whole milk is rich in vitamins A and D, protein, calcium and magnesium. It is a great way to increase vitamin A intake.
15. Carrots
Carrots are an excellent source of vitamin A. One medium carrot provides more than 200% of the daily requirement of vitamin A and is also rich in fiber, magnesium and vitamins C, K and B.
16. Butternut squash
This squash is rich in beta-carotene, which is converted into vitamin A in the body. It is also high in potassium, fiber and vitamin C.
17. Dried basil
100 grams of dried basil contains 15% of the recommended daily allowance of vitamin A.
18. Sweet pepper
A tablespoon of red sweet pepper provides 42% of the recommended daily allowance of vitamin A and is also rich in potassium, calcium and vitamin C.
19. Dandelion
This common plant is rich in antioxidants, iodine and calcium. One cup of dandelion contains up to 100% of the recommended daily allowance of vitamin A.
20. Cabbage
This delicious vegetable is rich in nutrients and a great source of vitamin A for your health.
21. Ground sweet paprika
A tablespoon of ground sweet paprika contains 69% of the recommended daily allowance of vitamin A.
22. Peas
Peas are a great source of vitamin A; one serving (half a cup) contains 134% of the recommended daily allowance. They are also rich in vitamins B, C and K.
23. Beans
Beans are rich in vitamin A, protein and fiber. Many types of beans can help you increase vitamin A levels.
24. Asparagus
Asparagus is another excellent source of vitamin A, especially when consumed fresh.
25. Avocado
Avocado is rich in vitamins, minerals and healthy fats. It also contains vitamin A, which improves vision and skin health.
26. Citrus fruits
Although citrus fruits are not as rich in vitamin A as some other foods, they still contain some amount of this vitamin, which is important for healthy vision.
By including these 26 foods in your diet you can naturally support your eye health and ensure optimal levels of vitamin A, which is essential for good vision and overall health.
