If you want to preserve your eye health and prevent inflammation and other eye-related problems, it’s essential that your diet is rich in vitamin A. Experts recommend a daily intake of 5000IU of this vitamin which can only be acquired if you start including the following foods in your diet.

The 26 foods listed below can help you increase your vitamin A intake and improve your vision overall.

Turkey liver

Turkey liver is also super beneficial and abundant in many vitamins and minerals, including vitamin A. Just 100 gr of turkey liver contain 15 times the recommended intake of vitamin A (75333IU) and 273 calories.

 

Beef liver

Beef liver may not be your favorite food but it’s super beneficial, especially for people suffering from anemia because it has high amount of vitamin C and A. Just 100gr of beef liver contains 3 times the recommended daily amount of vitamin A (16898IU) and 135 calories.

Iceberg lettuce

Here’s another veggie that is low on calories, one cup has just 10 calories, but rich in other nutrients, like vitamin A. One cup of this salad contains 361IU, plenty of other vitamins and minerals and only 10 calories as we mentioned.

Tomatoes

Tomatoes abound in a number of vitamins and minerals and are low in calories, which means you can eat as many as you like without worrying about your weight. One medium sized tomato contains 20% of your daily required amount of vitamin A (1025IU), plenty of vitamin C and lycopene and just 22 calories.

Peaches

Peaches are sweet and irresistible but they’re also health beneficial, rich in iron, magnesium, calcium, potassium, phosphorus, vitamin C and A. One peach will give you 489IU of this essential eye-health vitamin and only 59 calories.

Cantaloupe

Cantaloupe is a fruit abundant in nutrients but also has low calorie count and zero fats. Eating one wedge of cantaloupe will give you 120% of the daily required vitamin A amount (5986IU) and it only has 23 calories.

6.Sweet potatoes

Sweet potatoes are incredibly abundant in vitamin A. One medium sized potato contains 219909IU of this vitamin and 103 calories.

Red bell peppers

Red bell peppers abound in vitamins C and A and are also an excellent source of lycopene. There’s 3726IU of vitamin A in one medium red bell pepper and 37 calories.

Spinach

This leafy green veggie is rich in calcium, iron and manganese and vitamins A, K and C. One cup of spinach has only 8 calories and 2464IU of vitamin A.

Cod liver oil

Cod liver oil is rich in omega 3 fatty acids and vitamins A and D and you can find it in liquid or capsule form. 1tbsp of this oil has 14000IU of vitamin A and 126 calories.

 

Mangoes

Mangoes are super delicious fruits that abound in a number of nutrients. They’re rich in vitamin A and should be consumed regularly if you want to preserve your eye health. You’ll make up for 30% of the daily recommended intake of vitamin A by consuming one cup of mango (1785IU).

Fortified oatmeal

Grains and dairy are super rich in vitamins A and D so you should add them to your diet. In one cup of fortified oatmeal you can find 1453IU of vitamin A and 160 calories.

 

Turnip greens

Turnip greens are an excellent source of vitamin A and other nutrients as well. There are 6373IU of vitamin A in a cup of turnip greens and only 18 calories.

 

Whole milk

Whole milk is abundant in protein, calcium and magnesium, as well as in vitamins D and A. One cup of whole milk will give you 359IU of vitamin A and 145 calories.

Butternut squash

Butternut squash is rich in beta carotene, just like carrots, which turns into vitamin A after digestion. It will give you 4 times the recommended daily intake and replenish your vitamin C, potassium and fiber levels as well.

You’ll find 22868IU of vitamin A in just one cup of butternut squash and only 18 calories.

Carrots

We all know that carrots are good for the eyes and it’s no wonder our parents made us eat carrots in abundance.

One carrot contains 10191IU of vitamin A, twice the recommended daily amount, and only 24 calories.

Dandelion greens

Dandelion greens are rich in calcium, iodine and antioxidants, but have a very low calorie count.

There are 5589 IU of vitamin A in 1 cup of dandelion greens and only 25 calories.

 

Dried basil

100 gr. of dried basil has 744 IU of vitamin A and 250 calories.

Paprika

This popular spice is abundant in vitamins C and A and minerals like calcium and potassium. There are 3448IU of vitamin A in 1tbsp. of paprika and just 20 calories.

Red pepper

One tablespoon of this spice contains 2981IU of vitamin A and 15 calories.

Kale

Kale will provide plenty of vitamin A and many other nutrients as well. You’ll find 10302IU of vitamin A in just a cup of kale and only 34 calories.

 

Peas

Peas are abundant in vitamins A, K, C and B and have a low calorie count. Half a cup of these veggies contain 1680IU of this essential vitamin and only 62 calories.

Dried apricots

There are 4685IU of this vitamin in a cup of dried apricots and plenty of calories as well, 313, so be mindful when consuming them.

Mustard greens

Mustard greens are an abundant source of proteins, manganese, calcium, folate, fibers, vitamins A, E and C and so on. There are 5880IU of vitamin A in 1 cup of mustard greens and only 15 calories.

Papaya

Papaya is rich in antioxidants, minerals, vitamins and enzymes. You can find 1444IU of vitamin A in one smell papaya and only 59 calories, so enjoy it guilt free.

 

Dried marjoram

This spice is the best herbal source of vitamin A, there’s more than 150% of the recommended daily amount of vitamin A in just 100gr of this spice.

 

 

Source : http://www.organicsolutionsportal.com