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 contain a variety of nutrients and have a great taste. They are rich in vitamin A – a medium-sized sweet potato has 21909 IU of vitamin A, which is 483% of the RDA.
Red bell peppers
A medium red bell pepper has 3726 IU of vitamin A, which equals to 75% of the RDA of the vitamin.
Cod liver oil
Cod liver oil is rich in a variety of nutrients including vitamins A and D. A tablespoon of the oil has exactly 14000 IU of vitamin A, which is 280% of the RDA.
100 gr. of turkey liver have 1507% of the RDA of vitamin A, or 75333 IU.
Mangoes are rich in numerous essential nutrients including vitamin A. A cup of sliced mango contains 1785 IU of vitamin A, or 36% of the RDA.
Spinach is a great source of vitamins A, C, and K and minerals such as potassium and iron. A cup of spinach contains 49% of the RDA of vitamin A, or 2464 IU.
This vegetable is full of nutrients and low of calories. A cup of turnip greens (chopped) has 6373 IU of vitamin A, or 127% of the RDA.
A cup of fortified oatmeal has 29% of your RDA of vitamin A (1453 IU).
Whole milk contains a variety of vitamins including vitamin A. A cup of it has 395 IU of the vitamin, or 8% of the RDA.
A medium-sized carrot is incredibly rich in vitamin A – it has 10191 IU which equals to 204% of the RDA.
Besides vitamin A, this veggie also contains beta-carotene which is converted to vitamin A in the body. A cup of butternut squash has 457% of the RDA of vitamin A, or 22868 IU.
100 gr. of dry basil have 744 IU of vitamin A (15% of the RDA).
A tablespoon of this popular spice has 3448 IU of vitamin A, which equals to 69% of the RDA.
Dandelion greens contain a lot of vitamin A, calcium, iodine and antioxidants. A serving size of 1 cup has more than 100% of the RDA of the vitamin, or 5589 IU.
A cup of kale is incredibly rich in vitamin A – it has 10302 IU of the vitamin, or 206% of the RDA.
½ a cup of red peppers is low on calories, but has 2081 IU of vitamin A, which is 42% of the RDA.
½ a cup of peas contains 134% of the RDA of vitamin A, or 1680 IU.
Mustard greens are rich in vitamins A and C, as well as folate, calcium, manganese, fiber and protein. A cup of chopped mustard greens contains 5880 IU of vitamin A, or 118% of the RDA.
A cup of dry apricots halves contains almost 100% of the RDA of vitamin A (94%) or 4685 IU.
100 gr. of dried marjoram has about 161% of the RDA of vitamin A (8068 IU).
A small papaya has 1444 IU of vitamin A, or 29% of the RDA.
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