One of the most important things for a good vision and sight is the vitamin A, and maintaining its levels high in our body will treat or prevent an eye inflammation, nighttime blindness and dry eyes.
The recommendation on daily basis of this vitamin is around 5000 IU.
Besides that it is very healthy for our eye and is keeping them in a good condition, it is also very helpful for maintaining the skin health and a strong immune system.
There are many veggies, fruits, meats and fishes, and dairy products which contain a huge amount of vitamin A.
Here are one of the best foods, that are considered to be vitamin A sources:
These are quite rich with nutrients and have a few calories in them, consuming them steamed or cooked will help the body to easily absorb nutrients.
2.Cod Liver Oil
This oil is very rich with minerals and vitamins, they exist in capsule or liquid form. Also this oil is very rich with vitamin D and A, and a lot of omega-3 acids. To maintain your vitamin A levels, one tablespoon on daily basis from this oil is enough. One tablespoon contains 126 calories and 14,000 IU of vitamin A.
These juicy fruits are are very high in nutrients, and are very healthy. And a cup full of mango slices, replaces 36% of the daily dose of vitamin A that is recommended to be taken.
You can add it in many dishes, because it is very rich with minerals and vitamins which will keep you healthy, including the vitamin A. Around 100g of turkey liver, will provide 1507% of the daily recommended dose for vitamin A intake.
5. Mustard Greens
Due to its richness with protein, folate, manganese, calcium vitamin C and E, and fiber, only a cup of these greens can provide 118% of the daily dose that is recommended for vitamin A intake.
We all know it is very helpful, but why is it? Because it is rich with iron, manganese, calcium, vitamin K and C, and mostly with vitamin A. The spinach will provide 49% of the recommended daily dose.
It is very beneficial and versatile, you can add it by sprinkling all over your meals. But 100 grams of it, can only provide 15% of the recommended daily dose.
These greens are very rich with vitamin A, iodine, antioxidants and calcium. A cup of them, will provide more than 100% of the daily recommended dose for vitamin A intake.
The green peas, are very rich with vitamins C, B and K, and consuming a small cup of them can provide 134% of the daily recommended dose of vitamin A, and will contain only 62 calories.
Carrots contain huge amounts of vitamin A. Which is why a medium sized carrot, will provide 200% of the daily recommended dose of this vitamin. They also contain good amounts of potassium, fiber and vitamins like B, K and C.
Being high in vitamins and minerals, and very low in calories and fats, this fruit is very healthy for deserts or if you want to grab a snack. It is able to provide 120% of the daily recommended dose of vitamin A.
It contains a lot of minerals and vitamins, including huge amounts of vitamin A. And a small cup of iceberg lettuce provides quite a good percentage of the daily dose that is recommended, and contains 10 calories.
Dried fruits are containing huge amounts of nutrients and antioxidants, which gives them the ability to energize your body. Having a cup of dried apricots, will provide 94% of the daily recommended dose of vitamin A.
A lot of dairy products and grains are inside the oatmeal, and a lot of vitamins are hiding in it, including vitamin A and D. Having an oatmeal will provide 29% of the daily recommended dose of vitamin A.
This is one of the most powerful and beneficial herbs, consuming only 100g of it will provide 161% of the daily recommended dose of vitamin A.
Skim milk or whole milk is a food which is very rich with nutrients, and it is an amazing source of protein, magnesium, calcium and vitamins like A and D.
They are very high in vitamins and minerals, and contain very few calories. They contain a lot of lycopene and vitamin C. Consuming a medium tomato on daily basis, will provide 20% of the recommended daily dose of vitamin A.
Peaches contain big amounts of potassium, magnesium, iron, calcium phosphorus, vitamin A and C. And consuming a medium sized peach on daily basis, can provide 10% of the recommended daily dose of vitamin A, for an average person.
Adding a piquant spice to your meals, will make them a lot tastier and it will provide 42% of the recommended daily dose for vitamin A intake.
The Papaya is a tropical fruit, which is very rich with minerals, vitamins, antioxidants and enzymes. Consuming a medium sized papaya on daily basis, can provide 29% of the recommended daily dose of vitamin A.
It contains a lot of beta-carotene, because of its yellow-orange color, and it is high in vitamin A. Having a cup of butternut squash cubes, will provide 400% of the recommended daily dose of vitamin A, and will enrich the body with potassium, vitamin C and fiber.
22.Red Bell Peppers
Red peppers contain a lot of vitamin C and A, antioxidants and lycopene.
This red and piquant spice, can be added to many of your meals. It contains a lot of calcium, potassium and vitamin C. Consuming a tablespoon of this spice will provide 69% of the daily recommended dose of vitamin A.
It contains a lot of vitamin A and C, so consuming 100g of the beef liver, will provide 300% of the recommended daily dose of vitamin A.
This is one of the tastiest veggies, it contains a lot of nutrients, which will enrich your body with vitamin A and will maintain its levels. Consuming a cup of Kale, will provide 200% of the recommended daily dose of vitamin A.
They are delicious, but besides that they are high in nutrients. One medium sized sweet potato contains only 103 calories, and will provide 438% of the recommended daily dose of vitamin, for an average person.