Vitamin A is an important vitamin for our vision as it can prevent a variety of vision problems such as dry eyes and night blindness. The vitamin is also important for numerous other body functions, which is why you should keep its levels intact. The recommended daily allowance of vitamin A is 5000 IU, and you can get it from different dietary sources.
Here are the top 26 foods which will raise your vitamin A levels and boost your eyesight:
Tomatoes are rich in vitamin A and another important nutrient known as lycopene. A serving of 1 medium tomato will give you 1025 IU (International units) of vitamin A, which is 20% of the RDA (recommended daily allowance).
This melon contains a variety of nutrients including vitamin A. Only a wedge can provide 5986 IU of vitamin A, which is 120% of the RDA.
Beef live is an excellent source of vitamins A and C and a perfect natural remedy against anemia. A serving size of 100 gr. will provide you with 338% of the RDA of the vitamin, or 16898 IU.
A cup of iceberg lettuce contains about 7% of the RDA of vitamin A as well as a variety of other nutrients.
Peaches are a great source of vitamin A, iron, potassium and calcium which can improve your health on many levels. A medium-sized peach contains 10% of the RDA of the vitamin, which is 489 IU.
Sweet potatoes are full of nutrients and have a delicious taste. A medium sweet potato gives 438% of the average adult’s Vitamin A needs for the day and has only 103 calories.
Serving Size (1 medium), 21909 IU of Vitamin A (438% DV), 103 calories.
Cod liver oil
Cod liver oil can be consumed in two forms, both liquid and capsule form, and is loaded with Vitamin D, Vitamin A, and omega 3 fatty acids.
Serving Size (1 tablespoon), 14000 IU of Vitamin A (280% DV), 126 calories.
A tablespoon of red pepper provides 42% of the daily recommended amount of Vitamin A.
Serving Size (1 tablespoon), 2081 IU of Vitamin A (42% DV), 16 calories.
Turkey liver is loaded with vitamins and minerals. A 100-gram turkey liver provides 1507% of the recommended daily value of Vitamin A.
Serving Size (100 grams), 75333 IU of Vitamin A (1507% DV), 273 calories.
These sweet, juicy fruits are highly nutritious, and a cup provides 36% of the daily recommended amount of Vitamin A.
Serving Size (1 cup sliced), 1785 IU of Vitamin A (36% DV), 107 calories.
Leafy greens are rich in nutrients but low in calories. Turnip greens are an excellent source of vitamin A.
Serving Size (1 cup chopped), 6373 IU of Vitamin A (127% DV), 18 calories.
Spinach is an incredibly healthy food, and a rich source of vitamin A, C, K, iron, calcium, and manganese. A one-cup serving of spinach provides 49% of the daily recommended value.
Serving Size (1 cup), 2464 IU of Vitamin A (49% DV), 8 calories.
A cup of fortified oatmeal has 29% of your RDA of vitamin A (1453 IU).
Whole milk is abundant in protein, calcium and magnesium, as well as in vitamins D and A. One cup of whole milk will give you 359IU of vitamin A and 145 calories.
We all know that carrots are good for the eyes and it’s no wonder our parents made us eat carrots in abundance.
One carrot contains 10191IU of vitamin A, twice the recommended daily amount, and only 24 calories.
Butternut squash is rich in beta carotene, just like carrots, which turns into vitamin A after digestion. It will give you 4 times the recommended daily intake and replenish your vitamin C, potassium and fiber levels as well.
You’ll find 22868IU of vitamin A in just one cup of butternut squash and only 18 calories.
100 gr. of dried basil has 744 IU of vitamin A and 250 calories.
This popular spice is abundant in vitamins C and A and minerals like calcium and potassium. There are 3448IU of vitamin A in 1tbsp. of paprika and just 20 calories.
Dandelion greens are rich in calcium, iodine and antioxidants, but have a very low calorie count.
There are 5589 IU of vitamin A in 1 cup of dandelion greens and only 25 calories.
Kale will provide plenty of vitamin A and many other nutrients as well. You’ll find 10302IU of vitamin A in just a cup of kale and only 34 calories.
Red bell peppers
Red bell peppers abound in vitamins C and A and are also an excellent source of lycopene. There’s 3726IU of vitamin A in one medium red bell pepper and 37 calories.
Greens peas are incredibly versatile to use in the kitchen. Best of all, 1 can supplies a third of all the vitamin A you need. Peas also contain plenty of vitamins C, B6 & K, thiamin, riboflavin, niacin, folate, iron, magnesium, phosphorous, potassium, zinc, copper, selenium, and manganese.
This delicious snack, whether eaten dry or raw, is packed with vitamin A, E, and other eye-healthy nutrients.
Mustard greens are an abundant source of proteins, manganese, calcium, folate, fibers, vitamins A, E and C and so on. There are 5880IU of vitamin A in 1 cup of mustard greens and only 15 calories.
Like basil, this herb supplies all the vitamin A you need with just two ounces of the dried stuff. Why not combine both herbs and give your eyes more complete support?
This tropical fruit is a sweet treat for your eyes thanks to its high levels of vitamin A and other health-promoting nutrients. Don’t forget to eat the seeds too, since they’re miraculous for your liver.