One of the most crucial nutrients to have a healthy eyesight, you can probably guess that it is vitamin A. This vitamin is also highly needed to prevent from dry eyes, nighttime blindness and eye inflammation.
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Also it has the ability to help in many other treatments and improve our overall health. The recommended daily dose for adults is about 5000 IU. The best way to supply our body with the proper amount of this vitamin is to consume foods that are containing high amounts of it. And in this article we will show you some of these foods, in fact they are the top 26 foods that are rich in vitamin A. It would be wise to include them into your everyday diet, it will surely improve your vision!
Foods Rich with Vitamin A
Dried Apricots
Not only that it will supply our body with the proper amount of vitamin A, but also it has the ability to increase our energy levels as well. Also there are many other nutrients packed in it, such as antioxidants.
Dried Marjoram
This is a herb which is one of the richest sources for this vitamin. A simple serving of 100 grams of it, is able to provide 161% of the RDA.
Papaya
This is a very tasty fruit that can provide almost 30% of the RDA for vitamin A. Also this fruit contains a lot of other minerals, vitamins and enzymes as well.
Red Pepper
Adding only a single teaspoon into any meal of the day will provide up to 42% of the RDA for vitamin A.
Peas
134% of the RDA for vitamin A can be provided with only 1/2 a cup of peas. That half cup of peas is also very low in calories (62 cal). There are other vitamins that our body can benefit from that are stored in the peas, such as vitamin C, K and B.
Mustard Greens
More than 100% of the RDA for vitamin A can be provided with a single cup of chopped mustard greens on daily basis. There are many other nutrients that are highly beneficial for us, such as vitamin E and C, fiber, manganese, calcium, and folic acid as well.
Paprika
It is one of the most commonly used spices all across the globe, and it has the ability to provide up yo 70% of the RDA for vitamin A, but that’s not all, it is also stored with a lot of other nutrients such as calcium, vitamin C and potassium.
Dandelion Greens
Up to 100% of the RDA of vitamin A can be provided by consuming these greens. They also contain many other nutrients that are necessary such as calcium, antioxidants and iodine as well.
Kale
This is a green vegetable that is one of the richest sources of vitamin A. A single cup of it can provide twice the RDA of vitamin A, it is quite amazing, isn’t it?
Carrots
You can provide a lot more of the RDA of vitamin A by consuming only one carrot. And it is not rich with vitamin A only, it contains also huge amounts of vitamin K, vitamin C, vitamin B, magnesium and fiber as well.
Butternut Squash
Once this fruit is consumed and starts to digest, its beta-carotene is converted into vitamin A during the digestion process. According to researches up to 400% of the RDA of vitamin A can be provided by consuming a single cup of this squash.It is a very beneficial food because it also contains huge amounts of potassium, fiber and vitamin C as well.
Dried Basil
Your body can be supplied with 15% of the RDA for vitamin A, only by consuming 100 grams of dried basil
Turnip Greens
This is a veggie that is very green and leafy, and it has the ability to provide 18% of the RDA for vitamin A, but it contains other nutrients as well. It is also very low in calories.
Fortified Oatmeal
By consuming a single cup of it, you will provide 29% of the RDA for vitamin A.
Whole Milk
This is a milk that has a very rich taste, and it is also called skim milk. It is full of nutrients including magnesium, calcium, protein, vitamin D and vitamin A.
Turkey Liver
You can consume 100 grams of turkey liver, therefore it will provide 1507% of the RDA for vitamin A!
Mango
This is a very tasty and juicy fruit, that has the ability to provide up to 26% of the RDA for vitamin A.
Spinach
Despite that it is one of the healthiest foods in the world, this leafy green veggie is a very rich source of calcium, iron, manganese and vitamins A and K.
Peach
10% of the RDA for vitamin A can be provided by the consumption of this tasty fruit. It also contains huge amounts of potassium, iron, phosphorus, calcium and magnesium.
Sweet Potato
It is quite fascinating, but a single medium-sized potato can provide 438% of the RDA for vitamin A. Also it contains very few calories and a lot of phosphorus.
Red Bell Pepper
A lot of lycopene, vitamin C and vitamin A are contained in these peppers. Also they can be added into almost every meal.
Cod Liver Oil
This essential oil is one of the richest sources of omega-r fat acids, and vitamin D and vitamin C. This oil could be found in two forms, capsule or liquid.
Cantaloupe
A single wedge of cantaloupe has the ability to provide 120% of the RDA for vitamin A. It also contains a lot of other beneficial nutrients. It is very low in calories and fat, and it is perfect for people who want to lose some extra weight.
Beef Liver
This simple meat source, contains a lot of vitamin C and vitamin A, and it is highly recommended for those who are dealing with anemia. A single 100 gram portion can provide 300% of the RDA for vitamin A.
Iceberg Lettuce
If you are looking for a healthy and tasty meal at the same time, than the iceberg lettuce is the best choice. It contains very few calories and it has huge amounts of vitamin A as well. Also it won’t cause gaining extra weight.
Tomatoes
This is a fruit in fact, that contains a lot of lycopene, vitamin C and vitamin A. And that is not the best thing, it contains very few calories also. A single, medium-sized tomato will provide 20% of the RDA for vitamin A.
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