Vitamin A is the important vitamin when it comes to vision and preventing eye inflammation, dryness and night time blindness. The vitamin will also help you treat many health issues. The recommended daily dosage of it for adults is 5000 IU. Thus, we are here today to present you with the best 20 foods that contain the vitamin A in high doses. You need to consume the following foods actually to improve your vision.

Foods to Improve Your Vision

Tomatoes

Tomatoes are full of vitamins and minerals and they are low in calories at the same time. One medium tomato will provide you with 20% of the recommended daily dose of vitamin A. Also, they are a great source of vitamin C and lycopene.

Serving size (1 medium), 1025 IU of vitamin A (20% DV), 22 calories.

Cantaloupe

This one also contains many vitamins and nutrients and it is low in calories and fat. Only one wedge will provide you with 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.

Beef Liver

Beef liver is the perfect source of vitamin A and C and it is great for treating anemia. A 100-gram serving of this contains 300% of the daily dose needed of vitamin A.

Serving size (100 grams), 16898 IU of vitamin A (338% DV), 135 calories.

Iceberg Lettuce

One cup of this contains 10 calories only and a lot of vitamin A and other nutrients which is why it is perfect to consume as a healthy and tasty meal.

Serving size (1 cup shredded), 361 IU of vitamin A (7% DV), 10 calories.

Peaches

They also contain vitamin A and also potassium, phosphorus, iron, magnesium and calcium. Peaches will provide you with 10% of the recommended daily dose of vitamin A.

Serving size (1 medium), 289 IU of vitamin A (10% DV0, 59 calories.

Sweet Potatoes

Sweet potatoes are very tasty and nutritious. One medium sweet potato will give you 438% of the average adult’s vitamin A needs for the day and it has only 103 calories.

Serving size (1 medium), 21909 IU of vitamin A (438% DV), 103 calories.

Red Bell Peppers

You can use red peppers in every meal and they are very beneficial due to their lycopene and vitamin A and C content.

Serving size (1 medium), 3726 IU of vitamin A (75% DV), 37 calories.

Cod Liver Oil

This oil is in two forms, liquid and capsule. It is very rich in vitamins A, D and omega 3 fatty acids.

Serving size (1 tablespoon)0, 14000 IU of vitamin A (280% DV), 126 calories.

Turkey Liver

Turkey liver contains minerals and vitamins. If you consume 100 grams of it, it will provide you with 1507% of the recommended daily amount of vitamin A.

Serving size (100 grams), 75333 IU of vitamin A (1507% DV), 273 calories.

Mangoes

Mangoes are very nutritious. One cup of them will provide you with 36% of the daily recommended amount of vitamin A.

Serving size (1 cup sliced), 1785 IU of vitamin A (36% DV), 107 calories.

Spinach

Spinach is full in iron, calcium, manganese and vitamins A, C and K.

Serving size (1 cup), 2464 IU of vitamin A (49% DV), 8 calories.

Dried apricots

Dried apricots provide small amounts of calcium, iron, magnesium, phosphorus and potassium.

They provide about 1,171 IU of vitamin A and 1.4 mg of vitamin E.

Fortified Oatmeal

A lot of grains and dairy products are very rich in vitamins like A and D. A cup of different brands of fortified oatmeal will provide you with 29% of the daily need of this vitamin.

Serving size (1 cup cooked), 1453 IU of vitamin A (29% DV), 159 calories.

Whole Milk

Whole milk is the perfect alternative due to its rich taste and nutrients. 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.

Carrots

One medium sized carrot will give you twice more of the recommended daily amount of vitamin A and also vitamins B, C, K, fiber and magnesium.

Serving size (1 medium), 10191 IU of vitamin A (204% DV), 25 calories.

Butternut Squash

Butternut squash contains beta carotene, which when digested turns to vitamin A. One cup of cubes of this contain more than 400% of the daily recommended dose of vitamin A. It is also rich in potassium, fiber, and vitamin C.

Serving size (1 cup cubes), 22868 IU of vitamin A (457% DV), 82 calories.

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.

Paprika

This spice will provide you with 70% of the RDA of vitamin A and also vitamin C, calcium and potassium.

Serving size (1 tablespoon), 3448 IU of vitamin A (69% DV), 20 calories.

Dandelion Greens

These are rich in antioxidants, iodine, and calcium and at the same time they are low in calories. Also, one cup of these greens offers 100% of the daily recommended value.

Serving size (1 cup), 5589 IU of vitamin A (112% DV), 25 calories.

Kale

Kale is a great source of vitamin A. One cup will provide you with twice the amount you need.

Serving size (1 cup), 10302 IU of vitamin A (206% DV), 43 calories.

These are all the foods you need when it comes to improving the vision. Just try incorporating at least some in your diet and it will change your life!

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Vitamin A is the important vitamin when it comes to vision and preventing eye inflammation, dryness and night time blindness. The vitamin will also help you treat many health issues. The recommended daily dosage of it for adults is 5000 IU. Thus, we are here today to present you...