Vitamin A is crucial when it comes to your eye health. It protects your vision by preventing inflammation, dryness and night time blindness. The recommended daily dose for adults is 5000 IU. That’s why today we will present you 20 foods that will supply you with this vitamin.
1. TOMATOES
Tomatoes are rich in vitamin A and minerals, but low in calories. One medium tomato will provide you with 20 % of the recommended daily dose of vitamin A. Plus, tomatoes are an excellent source of Vitamin C and lycopene.
SERVING SIZE (1 MEDIUM), 1025 IU OF VITAMIN A (20% DV), 22 CALORIES.
2. CANTALOUPE
Cantaloupes are loaded with, but are low in calories and fat. Only one wedge provides 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.
3. BEEF LIVER
This is another great source of vitamin A, but also in vitamin C and is a great remedy for anemia.
A 100-gram serving of beef liver contains 300% of the daily needs of Vitamin A.
SERVING SIZE (100 GRAMS), 16898 IU OF VITAMIN A (338% DV), 135 CALORIES.
4. ICEBERG LETTUCE
One cup of iceberg lettuce contains only 10 calories but lots of vitamin A and other nutrients which is why it is an excellent choice for a healthy and tasty meal.
SERVING SIZE (1 CUP SHREDDED), 361 IU OF VITAMIN A (7% DV), 10 CALORIES.
5. PEACHES
This delicious fruit contains Vitamin A, potassium, phosphorus, iron, magnesium and calcium. It provides about 10% of the recommended daily amount of vitamin A.
SERVING SIZE (1 MEDIUM), 489 IU OF VITAMIN A (10% DV), 59 CALORIES.
6. SWEET POTATOES
Sweet potatoes are delicious and very nutritious. A medium sweet potato provides 438% of the average adult’s Vitamin A needs for the day, and has only 103 calories.
SERVING SIZE (1 MEDIUM), 21909 IU OF VITAMIN A (438% DV), 103 CALORIES.
7. RED BELL PEPPERS
Red peppers can be added in almost every meal and they are also extremely beneficial due their rich lycopene and vitamins A and C content.
SERVING SIZE (1 MEDIUM), 3726 IU OF VITAMIN A (75% DV), 37 CALORIES.
8. COD LIVER OIL
This oil can be found in two forms, liquid and capsule. It is a rich source of vitamin A, D and omega 3 fatty acids.
SERVING SIZE (1 TABLESPOON), 14000 IU OF VITAMIN A (280% DV), 126 CALORIES.
9. TURKEY LIVER
Turkey liver is rich in both minerals and vitamins. Consuming 100 grams of turkey liver will provide you 1507% of the recommended daily amount of vitamin A.
SERVING SIZE (100 GRAMS), 75333 IU OF VITAMIN A (1507% DV), 273 CALORIES.
10. MANGOES
Mangoes are juicy fruits that are highly nutritious. A cup provides 36% of the daily recommended amount of Vitamin A.
SERVING SIZE (1 CUP SLICED), 1785 IU OF VITAMIN A (36% DV), 107 CALORIES.
11. SPINACH
This amazing food is abundant in iron, calcium, manganese as well as vitamins A, C and K.
SERVING SIZE (1 CUP), 2464 IU OF VITAMIN A (49% DV), 8 CALORIES.
12. TURNIP GREENS
Leafy greens are low in calories but loaded with nutrients. Turnips are especially rich in vitamin A.
SERVING SIZE (1 CUP CHOPPED), 6373 IU OF VITAMIN A (127% DV), 18 CALORIES.
13. FORTIFIED OATMEAL
A lot of grains and dairy products are rich in essential vitamins, like vitamins A and D. A cup serving of numerous brands of fortified oatmeal provide over 29% of the daily need of this vitamin.
SERVING SIZE (1 CUP COOKED), 1453 IU OF VITAMIN A (29% DV), 159 CALORIES.
14. WHOLE MILK
Whole milk or skim milk is a great, healthy alternative. 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.
15. CARROTS
One medium sized carrot will provide you with more than twice the recommended daily amount of vitamin A as well as vitamins B, C, K, fiber and magnesium.
SERVING SIZE (1 MEDIUM), 10191 IU OF VITAMIN A (204% DV), 25 CALORIES.
16. BUTTERNUT SQUASH
Butternut squashes are rich in beta carotene which turns into vitamin A when digested. One-cup serving of butternut squash cubes contains more than 400% of the daily recommended value of Vitamin A. They are also high in potassium, fiber, and Vitamin C.
SERVING SIZE (1 CUP CUBES), 22868 IU OF VITAMIN A (457% DV), 82 CALORIES.
17. 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.
18. PAPRIKA
This popular spice will provide you with about 70% of the RDA of vitamin A as well as vitamin C, calcium and potassium.
SERVING SIZE (1 TABLESPOON), 3448 IU OF VITAMIN A (69% DV), 20 CALORIES.
19. DANDELION GREENS
Dandelion greens are rich in antioxidants, iodine, and calcium, and low in calories. Moreover, a cup of these greens contains 100% of the daily recommended value.
SERVING SIZE (1 CUP), 5589 IU OF VITAMIN A (112% DV), 25 CALORIES.
20. KALE
We already know that kale offers tons of health benefits and it is a great source of vitamin A. One cup of kale provides you with twice the amount you need.
SERVING SIZE (1 CUP), 10302 IU OF VITAMIN A (206% DV), 34 CALORIES.
