The recommended daily allowance of vitamin A is 5000 IU, and you can get it from different dietary sources. Here are the top 26 foods which will raise your vitamin A levels and boost your eyesight:
Tomatoes are rich in vitamin A and another important nutrient known as lycopene. A serving of 1 medium tomato will give you 1025 IU (International units) of vitamin A, which is 20% of the RDA (recommended daily allowance).
This melon contains a variety of nutrients including vitamin A. Only a wedge can provide 5986 IU of vitamin A, which is 120% of the RDA.
Beef live is an excellent source of vitamins A and C and a perfect natural remedy against anemia. A serving size of 100 gr. will provide you with 338% of the RDA of the vitamin, or 16898 IU.
A cup of iceberg lettuce contains about 7% of the RDA of vitamin A as well as a variety of other nutrients.
Peaches are a great source of vitamin A, iron, potassium and calcium which can improve your health on many levels. A medium-sized peach contains 10% of the RDA of the vitamin, which is 489 IU.
Sweet potatoes contain a variety of nutrients and have a great taste. They are rich in vitamin A – a medium-sized sweet potato has 21909 IU of vitamin A, which is 483% of the RDA.
Red bell peppers
A medium red bell pepper has 3726 IU of vitamin A, which equals to 75% of the RDA of the vitamin.
Cod liver oil
Cod liver oil is rich in a variety of nutrients including vitamins A and D. A tablespoon of the oil has exactly 14000 IU of vitamin A, which is 280% of the RDA.
100 gr. of turkey liver have 1507% of the RDA of vitamin A, or 75333 IU.
Mangoes are rich in numerous essential nutrients including vitamin A. A cup of sliced mango contains 1785 IU of vitamin A, or 36% of the RDA.
Spinach is a great source of vitamins A, C, and K and minerals such as potassium and iron. A cup of spinach contains 49% of the RDA of vitamin A, or 2464 IU.
This vegetable is full of nutrients and low of calories. A cup of turnip greens (chopped) has 6373 IU of vitamin A, or 127% of the RDA.
A cup of fortified oatmeal has 29% of your RDA of vitamin A (1453 IU).
Whole milk contains a variety of vitamins including vitamin A. A cup of it has 395 IU of the vitamin, or 8% of the RDA.
A medium-sized carrot is incredibly rich in vitamin A – it has 10191 IU which equals to 204% of the RDA.
Besides vitamin A, this veggie also contains beta-carotene which is converted to vitamin A in the body. A cup of butternut squash has 457% of the RDA of vitamin A, or 22868 IU.
100 gr. of dry basil have 744 IU of vitamin A (15% of the RDA).
A tablespoon of this popular spice has 3448 IU of vitamin A, which equals to 69% of the RDA.
Dandelion greens contain a lot of vitamin A, calcium, iodine and antioxidants. A serving size of 1 cup has more than 100% of the RDA of the vitamin, or 5589 IU.
A cup of kale is incredibly rich in vitamin A – it has 10302 IU of the vitamin, or 206% of the RDA.
½ a cup of red peppers is low on calories, but has 2081 IU of vitamin A, which is 42% of the RDA.
½ a cup of peas contains 134% of the RDA of vitamin A, or 1680 IU.
Mustard greens are rich in vitamins A and C, as well as folate, calcium, manganese, fiber and protein. A cup of chopped mustard greens contains 5880 IU of vitamin A, or 118% of the RDA.
A cup of dry apricots halves contains almost 100% of the RDA of vitamin A (94%) or 4685 IU.
100 gr. of dried marjoram has about 161% of the RDA of vitamin A (8068 IU).
A small papaya has 1444 IU of vitamin A, or 29% of the RDA.