Vitamin A is vital for a healthy vision, and its optimized levels in the body prevent dry eyes, eye inflammations, and night time blindness.
This vitamin is also helpful in the treatment of some other health issues. The recommended daily intake of this vitamin for adults is 5000 IU.
Today, we will reveal 26 foods rich in vitamin A, whose consumption will help you increase its levels in the body and thus improve your vision:
Tomatoes are rich in vitamins and minerals, and low in calories. Namely, one medium tomato supplies the body with 20% of daily Vitamin A. Moreover, tomatoes are an excellent source of Vitamin C and lycopene.
Serving Size (1 medium), 1025 IU of Vitamin A (20% DV), 22 calories.
Cantaloupe is high in vitamins and nutrients, but low in fat and calories. Only one wedge provides 120% of the recommended daily amount of Vitamin A.
Serving Size (1 wedge, or 1/8 medium melon), 5986 IU of Vitamin A (120% DV), 23 calories.
- Beef Liver
Beef liver is a rich source of Vitamins C and A, and a great remedy in the case of anemia. A 100-gram serving of beef liver contains 300% of the daily needs of Vitamin A.
Serving Size (100 grams), 16898 IU of Vitamin A (338% DV), 135 calories.
- Iceberg Lettuce
The lighter green Iceberg lettuce variety is loaded with Vitamin A, and a cup of Iceberg lettuce contains only 10 calories, so it is an excellent, healthy, and tasty meal, which will provide numerous nutrients.
Serving Size (1 cup shredded), 361 IU of Vitamin A (7% DV), 10 calories.
Peaches are highly nutritious fruits, and a rich source of potassium, iron, magnesium, Vitamin C, calcium, and phosphorus. Also, a medium-sized peach contains 10% of the amount the average person needs daily.
Serving Size (1 medium), 489 IU of Vitamin A (10% DV), 59 calories.
- Sweet Potatoes
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.
- Red Bell Peppers
The tasty and versatile red peppers are full of vitamin A, C, and lycopene.
Serving Size (1 medium), 3726 IU of Vitamin A (75% DV), 37 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.
- Turkey Liver
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.
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.
- Turnip Greens
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.
- Fortified Oatmeal
Many grains and dairy products are rich in essential vitamins, like vitamins A and D. A cup serving of numerous brands of fortified oatmeal provide over 29% of the daily need of this vitamin.
Serving Size (1 cup cooked), 1453 IU of Vitamin A (29% DV), 159 calories.
- Whole Milk
The rich taste and numerous nutrients make whole milk or skim milk a great, healthy alternative. It is rich in Vitamins D and A, protein, calcium, and magnesium.
Serving Size (1 cup), 395 IU of Vitamin A (8% DV), 146 calories.
Carrots are loaded with vitamin A, and one medium carrot accounts for more than 200% of the daily Vitamin A needs. Carrots are also rich in fiber, magnesium, and Vitamins C, K, and B.
Serving Size (1 medium), 10191 IU of Vitamin A (204% DV), 25 calories.
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