Vitamin A is very important for maintaining healthy vision as well as for preventing eye inflammation, dryness and night time blindness. This vitamin can also help treat various health issues and the recommended daily dose of vitamin A for adults is 5000 IU. We are going to tell you the best 26 foods that are richest in vitamin A which you should consume more in order to improve your vision:
Tomatoes are loaded with vitamin and minerals but they are low in calories. One medium tomato provides you with 20 % of the recommended daily dose of 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 also contains lots of vitamins and other nutrients but it is low in calories and fat. 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.
3. BEEF LIVER
Beef liver is a great source of vitamin A and C and it is an excellent remedy for 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.
4. ICEBERG LETTUCE
One cup of iceberg lettuce contains only 10 calories but lots of vitamin A and other nutrients which is why it is an excellent choice for a healthy and tasty meal.
SERVING SIZE (1 CUP SHREDDED), 361 IU OF VITAMIN A (7% DV), 10 CALORIES.
Peaches contain Vitamin A as well as potassium, phosphorus, iron, magnesium and calcium. This fruit provides about 10% of the recommended daily amount of vitamin A.
SERVING SIZE (1 MEDIUM), 489 IU OF VITAMIN A (10% DV), 59 CALORIES.
6. SWEET POTATOES
Sweet potatoes are delicious and very nutritious. 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.
7. RED BELL PEPPERS
Red peppers can be included in almost every meal and they are also extremely beneficial because they are rich in lycopene and vitamins A and C.
SERVING SIZE (1 MEDIUM), 3726 IU OF VITAMIN A (75% DV), 37 CALORIES.
8. COD LIVER OIL
This oil can be found in two forms, liquid and capsule. It is a rich source of vitamin A, D and omega 3 fatty acids.
SERVING SIZE (1 TABLESPOON), 14000 IU OF VITAMIN A (280% DV), 126 CALORIES.
9. TURKEY LIVER
Turkey liver contains both minerals and vitamins and consuming 100 grams of turkey liver provides 1507% of the recommended daily amount 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 amazing food that is abundant in iron, calcium, manganese as well as vitamins A, C and K.
SERVING SIZE (1 CUP), 2464 IU OF VITAMIN A (49% DV), 8 CALORIES.
12. TURNIP GREENS
Leafy greens are low in calories but loaded with nutrients. Turnips are particularly rich in vitamin A.
SERVING SIZE (1 CUP CHOPPED), 6373 IU OF VITAMIN A (127% DV), 18 CALORIES.
13. 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.
14. 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.
One medium sized carrot provides with more than twice the recommended daily amount of vitamin A as well as vitamins B, C, K, fiber and magnesium.
SERVING SIZE (1 MEDIUM), 10191 IU OF VITAMIN A (204% DV), 25 CALORIES.
16. BUTTERNUT SQUASH
Butternut squash contains lots of beta carotene which turns into vitamin A when digested. One-cup serving of butternut squash cubes contains more than 400% of the daily recommended value of Vitamin A. It is also loaded with potassium, fiber, and Vitamin C.
SERVING SIZE (1 CUP CUBES), 22868 IU OF VITAMIN A (457% DV), 82 CALORIES.
17. DRIED BASIL
100 grams of dried basil provides 15% of the daily recommended value of Vitamin A.
SERVING SIZE (100 GRAMS), 744 IU OF VITAMIN A (15% DV), 251 CALORIES.
This popular spice provides about 70% of the RDA of vitamin A as well as vitamin C, calcium and potassium.
SERVING SIZE (1 TABLESPOON), 3448 IU OF VITAMIN A (69% DV), 20 CALORIES.
19. DANDELION GREENS
Dandelion greens are full of antioxidants, iodine, and calcium, and low in calories. Furthermore, a cup of these greens contains 100% of the daily recommended value.
SERVING SIZE (1 CUP), 5589 IU OF VITAMIN A (112% DV), 25 CALORIES.
Kale has many health benefits and it is a great source of vitamin A because one cup serving provides you with twice the amount you need.