In order to protect your eyesight, you need to have enough vitamin A in your system. This prevents dry eyes, nighttime blindness, and eye inflammation. Vitamin A is also beneficial in treating specific health problems such as skin problems, immunity-related issues, etc. The recommended daily intake for adults is 5000 IU.

Foods Rich in Vitamin A

Since we mentioned how vital vitamin A is, you should know which foods contain it and to make them a part of your daily diet. Let’s take a look:

Tomatoes

They are rich in vitamins and minerals, but low on calories. One tomato supplies you with 20% of the recommended daily amount of vitamin A. They’re also rich in vitamin C and lycopene.

Cantaloupe

Cantaloupe is rich in vitamins and nutrients, but low on calories and fat, which is great. In fact, one wedge of cantaloupe supplies you with 120% of the recommended daily intake of vitamin A.

Beef liver

Beef liver contains vitamins A and C and it’s of great aid for people who suffer from anemia. 100-gram serving of beef liver has 300% of the daily recommended amount of vitamin A.

Iceberg lettuce

The lighter green iceberg lettuce variant contains vitamin A and one cup has only 10 calories which makes it a healthy, tasty, and nutritious ingredient for salads.

Peaches

They’re rich in iron, magnesium, potassium, vitamin C, calcium, and phosphorus. One peach has 10% of the recommended daily intake of vitamin A.

Sweet potatoes

They are very nutritious and taste great. One sweet potato will supply you with 438% of the recommended daily amount of vitamin A. What’s also great about these potatoes is that they have only 103 calories.

Red bell peppers

Red bell peppers contain vitamins A and C and are also rich in lycopene.

Cod liver oil

This oil can be consumed in 2 ways, i.e. in liquid and capsule form. It’s rich in vitamins A and D, as well as omega-3 fatty acids.

Turkey liver

It has an abundance of vitamins and minerals and 100-gram piece will supply you with amazing 1507% of the recommended daily amount of vitamin A.

Mangoes

This sweet and juicy fruit is very nutritious, i.e. one cup provides you with 36% of the recommended daily amount of vitamin A.

Spinach

This super food is rich in vitamins A, C, and K, as well as iron, manganese, and calcium. One cup of spinach will supply you with 49% of the recommended daily amount of vitamin A.

Turnip greens

This root veggie is a delicious source of vitamin A. Therefore, make sure you add it to your daily diet. One cup of chopped turnip greens has only 18 calories.

Fortified oatmeal

A lot of grain and dairy products contain important vitamins such as vitamins A and D. namely, one cup of fortified oatmeal has 29% of the recommended daily intake of vitamin A.

Whole milk

Whole milk is rich in vitamins A and D, but it also has protein, calcium, and magnesium. The amount of calories in one cup of whole milk is 146.

Carrots

They’re rich in vitamin A and one carrot will supply you with 200% of the recommended daily amount of vitamin A. They’re also rich in magnesium, fiber, and vitamins K, C, and B. One medium carrot has only 25 calories.

Butternut squash

It’s rich in beta-carotene, which is transformed into vitamin A in the body. One cup of butternut squash provides more than 400% of the recommended daily amount of vitamin A. What’s more, it’s also rich in fiber, vitamin C, and potassium. One cup of butternut squash has 82 calories.

Dried basil

100 grams of dried basil will supply you with 15% of the recommended daily amount of vitamin A and it has 251 calories.

Paprika

This popular spice is regularly used in Indian, Spanish, and South American cuisine. One tbsp will supply you with 69% of the recommended daily amount of vitamin A. It’s also rich in vitamin C, potassium, and calcium. One tbsp of paprika has only 20 calories.

Dandelion greens

They’re rich in antioxidants, calcium, and iodine, whereas the amount of calories is low, i.e. 25 calories per one cup. One cup of dandelion greens with supply you with 100% of the recommended daily amount of vitamin A.

Kale

This delicious and nutrient-rich veggie has the power to better your health in different ways. Namely, one cup of kale supplies you with 200% of the recommended daily amount of vitamin A, whereas the number of calories per cup is only 34.

Red pepper

One tbsp of red pepper supplies you with 42% of the recommended daily amount of vitamin A and only 16 calories per tbsp.

Peas

Peas are rich in vitamins A, B, C, and K. Half a cup of peas will supply you with 134% of the recommended daily amount of vitamin A and it only has 62 calories.

Mustard greens

One cup provides 118% of the recommended daily amount of vitamin A and it’s also rich in calcium, folate, protein, manganese, fiber, and vitamins E and C. The amount of calories is very low, that is, 15 calories per one cup.

Dried apricots

Dried fruits are an amazing source of nutrients, energy, and antioxidants. For example, dried apricots have an abundance of vitamin A, that is, one cup will supply you with 94% of the recommended daily amount. The number of calories per cup is 313.

Dried marjoram

Without doubt, this is one of the richest herbal sources of vitamin A, i.e. a 100-gram serving will supply you with 161% of the recommended daily amount of vitamin A. 100 grams of dried marjoram has 271 calories.

Papaya

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This delicious tropical fruit has an abundance of vitamin A, minerals, vitamins, antioxidants, and enzymes. One papaya has 29% of the recommended daily amount of vitamin A and the number of calories is 59.

Source: http://organichealthremedies.com/

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In order to protect your eyesight, you need to have enough vitamin A in your system. This prevents dry eyes, nighttime blindness, and eye inflammation. Vitamin A is also beneficial in treating specific health problems such as skin problems, immunity-related issues, etc. The recommended daily intake for adults is...