Start Eating These 26 Foods The Moment You Notice Your Vision Getting Worse

Vitamin A is important for your vision, and it actually aids in preventing nocturnal blindness, inflammation and dry eyes. This vitamin has a great role in the treatment of many health problems, and acts as a strong antioxidant. According to experts, an average adult should take 5,000 IU per day.

Here are some of the best foods that optimize vision

  1. Carrots

    Carrots are the first thing that pops in your mind when someone mentions vision and vitamin A. carrots are abundant in this vitamin. A medium-sized carrot provides about 200% of the recommended daily intake of this vitamin. This veggie is also rich in vitamins C, K, and B, and offers a nice amount of magnesium and fiber.

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

  2. Iceberg Lettuce

    Dark leafy greens are considered the ultimate source of nutrients. However, light green Iceberg lettuce can also give you enough vitamin A for the day. It gives a nice crunch to your salads and sandwiches. A cup of shredded Iceberg lettuce has 10 calories and tons of vitamins and minerals.

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

  3. Sweet potatoes

    Sweet potatoes were common food in the menu of first American settlers. They have great taste and high nutritional value. A medium-sized sweet potato will give you 438% of the recommended daily intake of vitamin A. It has around 103 calories.

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

  4. Cod liver oil

    Cod liver oil are commonly used by those who lack essential vitamins and minerals. It is available as liquid and capsules, and offers great amount of vitamin D, vitamin A, and omega-3 fatty acids. A tablespoon of this oil gives you enough vitamin A for the day.

    Serving Size (1 tablespoon), 14000 IU of Vitamin A (280% DV), 126 calories.

  5. Red pepper

    Add a dash of red pepper to your meals and you will experience great change. It makes food taste better and also optimizes health. A tablespoon of this spice offers 42% of the RDA of vitamin A.

    Serving Size (1 tablespoon), 2081 IU of Vitamin A (42% DV), 16 calories.

  6. Turkey liver

    Add it to gravy and stuffings, and that’s probably the simplest way to get enough vitamins and minerals. A 100-gram serving of turkey liver provides 1507% of your RDI of vitamin A.

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

  7. Paprika

    It is a staple ingredient in South American, Indian and Spanish cuisine. Paprika is added in numerous dishes, and it is incredibly healthy. A tablespoon of the red spice provides 69% of the recommended daily intake of vitamin A. It packs great amount of vitamin C, potassium and calcium.

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

  8. Mango

    Mangoes are commonly added to desserts and main dishes. This juicy fruit deserves a spot in your balanced diet as it packs enough vitamins and minerals. A cup of diced mangoes gives about 36% of your RDI of vitamin A.

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

  9. Whole milk

    Whole milk is rich in vitamins A, D, calcium, protein and magnesium. It has a rich taste and a healthy portion of fat. However, you should consume it in moderation or use skim milk if you do not want all that fat to end up in your belly.

    Serving Size (1 cup), 395 IU of Vitamin A (8% DV), 146 calories.

  10. Mustard greens

    Mustard greens can be eaten raw and cooked. They give nice flavor to your dish, but most people forget about their high nutritional value. A cup of chopped mustard green gives 118% of the RDI of vitamin A. Eat these greens more often as they are abundant in vitamin C, vitamin E, manganese, folate, fiber, protein, and calcium.

    Serving Size (1 cup chopped), 5880 IU of Vitamin A (118% DV), 15 calories.

  11. Butternut squash

    Butternut squash is rich in beta carotene which is later converted into vitamin A. a cup of the squash gives you 400% of the recommended daily intake of vitamin E. It is rich in vitamin C, potassium, and fiber.

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

  12. Dried basil

    A 100-gram serving of dried basil gives 15% of the RDA of vitamin A. Yes, it is almost impossible to eat that much, but you can split it in your meals throughout the day. Dry basil is incredibly versatile, and goes well in almost every savory dish.

    Serving Size (100 grams), 744 IU of Vitamin A (15% DV), 251 calories.

  13. Kale

    The good ol’ kale is much more than something you add to your smoothies. It is packed with nutrients so you better eat it often. Kale gives you enough vitamin A for the day. It provides 200% of the RDA of this vitamin.

    Serving Size (1 cup), 10302 IU of Vitamin A (206% DV), 34 calories.

  14. Cantaloupe

    It is low in calories and fat, but contains a healthy amount of nutrients. Cantaloupe is delicious and healthy. Eat it as a snack or add it to your smoothies. A wedge of cantaloupe gives you about 120% of the RDA of vitamin A.

    Serving Size (1 wedge, or 1/8 medium melon), 5986 IU of Vitamin A (120% DV), 23 calories.

  15. Peas

    Sweet green peas are probably the best side dish you will ever have. Half a cup of peas gives you 134% of the RDI of vitamin A, and contains about 62 calories. Peas are rich in other vitamins, including vitamins C, K and B.

    Serving Size (1/2 cup), 1680 IU of Vitamin A (134% DV), 62 calories.

  16. Turnip greens

    Adding more greens to your dish is always a good idea. Turnip greens are low in calories and high in essential nutrients. Leafy dark greens are often consumed raw, but turnip greens need to be cooked so your body can use all the nutrients they contain.

    Serving Size (1 cup chopped), 6373 IU of Vitamin A (127% DV), 18 calories.

  17. Dried apricots

    Need a simple snack? Dried apricots are the real deal for you. These are high in nutrients and antioxidants, and also give you a lot of energy. Dried apricots are excellent for those who need to boost their vitamin A intake. A cup of dried apricots gives you 94% of the RDA of vitamin A.

    Serving Size (1 cup halves), 4685 IU of Vitamin A (94% DV), 313 calories.

  18. Tomatoes

    Tomatoes are fruits, but we use them like veggies. But, let’s put that aside and get you informed about their nutritional value. Tomatoes are low in calories and high in essential vitamins and minerals. A medium-sized potato gives you about 20% of the RDI of vitamin A. tomatoes are also rich in vitamin C and lycopene.

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

  19. Dried marjoram

    Dried herbs are usually used for their great flavor, but some of them are extremely healthy. When it comes to getting enough vitamin A, marjoram is the thing you need. A 100-gram serving of this herb provides about 161% of the RDI of vitamin A. You can’t eat it all at once, but you can always use it in different meals throughout the day.

    Serving Size (100 grams), 8068 IU of Vitamin A (161% DV), 271 calories.

  20. Spinach

    Spinach optimizes health and gives you a lot of vitamin A. A cup of spinach provides 49% of the recommended daily intake of vitamin A, and it is also abundant in vitamin C, K, manganese, iron and calcium.

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

  21. Peaches

    Juicy peaches pack a lot of nutrients and great flavor. Eat them to get enough vitamin C, potassium, calcium, phosphorus, magnesium and iron. A medium-sized peach provides about 10% of the recommended daily intake of vitamin A.

    Serving Size (1 medium), 489 IU of Vitamin A (10% DV), 59 calories.

  22. Papaya

    Eat papayas to boost your intake of vitamins, minerals, enzymes and antioxidants. This tropical fruit is one of the greatest sources of vitamin A. A small papaya provides 29% of the RDA of vitamin A. Add it to your fresh salads and smoothies.

    Serving Size (1 small), 1444 IU of Vitamin A (29% DV), 59 calories.

  23. Red bell peppers

    Red bell peppers are flavorful and versatile. You can eat them raw or add them to scrambled eggs, pasta and stews. This veggie is rich in lycopene, vitamins C, and vitamin A.

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

  24. Dandelion greens

    Dandelion greens are a must when it comes to preparing healthy salads and smoothies. They are rich in calcium, iodine, and antioxidants. They contain almost no calories. A cup of dandelion greens provides about 100% of the recommended daily intake of vitamin A.

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

  25. Beef liver

    Liver is great for your health. It is one of the great foods for those dealing with anemia, and also provide enough vitamin C and A. A 100-gram serving of beef liver will give you 300% of the recommended daily intake of vitamin A.

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

  26. Fortified oatmeal

    Grains and dairy products are fortified with essential vitamins that you do not get from the foods you eat. These contain enough vitamin A and D. Fortified oatmeal contains 29% of the recommended daily intake of vitamin A. Always check the labels, and buy high-quality products.

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

Vitamin A is important for every process in your body. It optimizes the function of your eyes and improves your skin complexion. This vitamin boosts immunity and provides strong antioxidants. It is found in many fruits, veggies, fish, meat and dairy products.

Source : healthwholeness.com   theheartysoul.com

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