Vitamin A represents one of the most crucial vitamins. High levels of vitamin A will help you treat bad sight, prevent night blindness, reduce inflammation and treat eye dryness.

VITAMIN A-RICH FOODS

Here is a list of 27 food products, loaded with vitamin A, which will help you improve eye health:

1. Cantaloupe

Cantaloupe is loaded with nutrients and vitamins, but it is low in calories and fat. A wedge of cantaloupe has 120 % of the daily recommended dose of vitamin A.

2. Iceberg lettuce

Iceberg lettuce is loaded with vitamin A and other healthy nutrients. In fact, a serving of iceberg lettuce contains 361 IU of vitamin A. A glass of iceberg lettuce contains 10 calories.

3. Sweet potatoes

Not only are sweet potatoes delicious, but they are also beneficial for the overall health. A medium-size potato contains 438 % of the daily recommended dose of vitamin A and 103 calories.

4. Cod liver oil

Cod liver oil can be used in capsule or liquid form. A tablespoon of Cod liver oil contains 280 % of the daily recommended dose of vitamin A and 126 calories.

5. Mangoes

Mangoes are rich in nutrients. A cup of mango contains 36 % of the daily recommended dose of vitamin A and 107 calories.

6. Turnip greens

Turnip greens are rich in nutrients, but they are low in calories. In fact, turnip greens are loaded with vitamin A. A bowl of turnip greens contains 127 % of the daily recommended dose of vitamin A and 18 calories.

7. Whole milk

Skim milk or whole milk contains plenty of nutrients, such as: calcium, magnesium, protein, vitamin A and vitamin D. A glass of skim milk contains 8 % of the daily recommended dose of vitamin A and 146 calories.

8. Butternut squash

Butternut squash contains high amounts of beta-carotene, which is transformed in vitamin A in the body. A cup of butternut squash contains over 457 % of the daily recommended dose of vitamin A and 82 calories. Moreover, it is loaded with vitamin C, fiber and potassium.

9. Paprika

Paprika is one of the most famous spices in the world. It has been used in the Spanish, South American and Indian cuisine. A tablespoon of paprika contains 69 % of the daily recommended dose of vitamin A and 20 calories. Paprika is loaded with vitamin C, calcium and potassium, too.

10. Kale

Kale is a vegetable that has high amounts of nutrients. A bowl of kale contains 200 % of the daily recommended dose of vitamin A and 34 calories.

11. Red pepper

A tablespoon of red pepper contains 42 % of the daily recommended dose of vitamin A and 16 calories.

12. Peas

A plate of peas contains 134 % of the daily recommended dose of vitamin A and 62 calories. Peas are also loaded with Vitamin K, vitamin C and vitamin B.

13. Dried apricots

Dried apricots contain plenty of nutrients and antioxidants. In addition, dried apricots are the best source of vitamin A. A bowl of dried apricots contains 94 % of the daily recommended dose of vitamin A and 313 calories.

14. Papaya

Papaya is a tropical fruit, which is loaded with vitamins, enzymes, minerals and antioxidants. One papaya contains 29 % of the daily recommended dose of vitamin and 59 calories.

15. Dried marjoram

Dried marjoram is one of the best sources of vitamin A, as it contains 161 % of the daily recommended dose of vitamin A and only 271 calories.

16. Mustard greens

A bowl of mustard greens contains 118 % of the daily recommended dose of vitamin A and 15 calories. In addition, mustard greens are rich in fiber, manganese, calcium, folate, protein, vitamin E and vitamin C.

17. Dandelion greens

Dandelion greens contain high amounts of calcium, antioxidants, iodine and small amounts of calories. In fact, a glass of dandelion contains 100 % of the daily recommended dose of vitamin A and 25 calories.

18. Dried basil

100 grams of dried basil contain 15 % of the daily recommended dose of vitamin A and 251 calories.

19. Carrots

Carrots are loaded with vitamin A. In fact, they contain 200 % of the daily recommended dose of vitamin A and 36 calories. In addition, carrots are loaded with magnesium, iron, vitamin K, vitamin C and vitamin B.

20. Fortified oatmeal

All dairy products and whole grains contain high amounts of vitamin D and vitamin A. A bowl of fortified oatmeal contains 29 % of the daily recommended dose of vitamin A and 159 calories.

21. Spinach

Spinach has numerous health benefits. Moreover, it contains manganese, calcium, phosphorus, fiber, vitamin B, vitamin A and vitamin E. A bowl of spinach contains 49 % of the daily recommended dose of vitamin A and only 8 calories.

22. Turkey liver

Turkey liver contains plenty of minerals and vitamins. 100 grams of turkey liver contain 1507 % of the daily recommended dose of vitamin A and 273 calories.

23. Red bell peppers

Red bell peppers are rich in lycopene, vitamin A and vitamin C. In fact, a medium-size red bell pepper contains 75 % of the daily recommended dose of vitamin A and 37 calories.

24. Peaches

Peaches are one of the healthiest fruits. Peaches are loaded with calcium, phosphorus, iron, magnesium, potassium, vitamin A and vitamin C. In fact, one peach contains 10 % of the daily recommended dose of vitamin A and 59 calories.

25. Beef liver

Beef liver contains plenty of nutrients, especially vitamin A and vitamin C. Beef liver has been used for treating anemia, too. 100 grams of beef liver contain 300 % of the daily recommended dose of vitamin A and 135 calories.

26. Tomatoes

Tomatoes are rich in vitamins and minerals, but they contain small amounts of calories. Namely, a medium-size tomato contains 20 % of the daily recommended dose of vitamin A and 22 calories. In addition, tomatoes are rich in lycopene and vitamin C.

27. Seafood

Seafood, such as; tuna, salmon, mackerel, sturgeon, is great source of vitamin A. For example, 100 grams tuna fillet contain 50 % of the daily recommended dose of vitamin A. seafood is also rich in omega-3 fatty acids, which reduce macular degeneration and improve retinal health. Moreover, seafood also contains niacin, which decreases the risk of cataracts.

Not only vitamin A improves eye health, but it is also beneficial for improving skin health, boosting the immune system, treating bad sight and enhancing the overall health. These types of fruits, vegetables and dairy products will help you increase vitamin A levels in the body and enhance your overall health.