Healthy Foods Rich in Vitamin A

Vitamin A Juices

Vitamin A is a very important nutrient that helps us maintain proper immune system, proper functioning of eyes and develops a good skin. Thanks to the fruits, vegetable, meat, chicken and dairy products as they provide Vitamins and antioxidants. Vitamin A is absolutely associated with healthy eyes. There are two types of Vitamin A in our diet. One is the animal products such as meat, chicken, egg, and dairy products. The other is pro-vitamin A which is available in fruits and vegetables.

There are heaps of foods rich in Vitamin A. But do you know the foods rich in Vitamin A will help you maintain healthy eyes? I think everyone knows that carrot is a very common vegetable that will give a good eye sight. Although carrot isn’t the only vegetable that can make out a healthy and good eyesight. So we have to know all the healthy foods rich in Vitamin A and those which are good for eyes.

Here are we to list out the healthy foods rich in Vitamin A and will surely result in healthy eyes. Before that, there is a question for you. Do you know what should be the average intake of Vitamin A for a normal person? Don’t worry if you don’t know. I’ll say as I’m here for. As per the dietary recommendation, an adult man should take 900 mcg of vitamin A per day and an adult woman should take 700 mcg per day.

Ok! let’s get in to know the healthy foods rich in Vitamin A.

1. Carrot:


Carrot is the first thing that comes to everyone’s mind while thinking about eye vision. Of course, the carrots are meant to improve eye vision problems and develops your skin too. In fact, it additionally contains Vitamin B, C, and K, along with magnesium, fiber, and Beta-carotene.

A medium sized carrot can provide 200% of Vitamin A that an adult needs for their body per day. One medium sized carrot will serve 10191 IU (International Units) and 25 calories. So make a habit of eating a carrot a day to maintain a proper eyesight and improve your skin too.

2. Sweet potatoes:

Sweet potato

Sweet potatoes are good sources of Vitamin A that are very sweet and tasty. Not only it is rich in Vitamin A, but also it consists of fiber. It is a good source of magnesium which lets you relax and is an anti-stress mineral. Sweet potatoes contain iron and support in acquiring a good immune system. These protect us from the effect of aging. More of everything, it fights against cancer.

A medium sized sweet potato provides 21909 IU of Vitamin A and 103 calories. One sweet potato serves 438% of Vitamin A that an average adult needs per day.

3. Spinach:


This is packed with zeaxanthin and lutein, which reduces the risk of developing macular degeneration and cataracts. The Lutein content in it protects the eye by forming pigments in the macula. The macule filters harmful blue light waves, which can damage the eye. The more pigments your eye contains, the less likely it is to fall prey to age-related macular degeneration.

4. Mango:


Mmmm! Mango! This is a fruit that anyone has to fall in love with. All only because of its taste, we know that it’s called as “the king of fruits”. A mango can prevent night blindness and dry eyes. Mangoes are abundantly good for health that they can prevent cancer. Also, they are good for skin as eating them make your skin clear. Actually, it alkalizes the whole body and improves the immune system and digestion. Furthermore, mango has a huge number of benefits to keep us healthy and strong.

One cup of sliced mango provides 1785 IU of vitamin A and 107 calories. It can supply 25% of vitamin A needed for a person for a day.

5. Lettuce:


Lettuce is a leafy veg that can protect neuronal cells. It can prevent cancer. Frequently having lettuce in your diet will reduce the cholesterol in your body and lowers weight. Additionally, it has anti-inflammatory, anti-oxidant, and anti-microbial properties to lead to good health. It helps in lowering high Blood pressure and heart diseases. It improves body strength and metabolism in a human body.

The lettuce provides 7405 IU of vitamin A and supplies 247% of vitamin A that an adult needs for his body per day.

6. Butternut squash:

Butternut Squash

Butternut squash is literally loaded with vitamin A and contributes for a healthy eyesight. It prevents high blood pressure and keeps the bones healthy and strong. It reduces inflammation and helps those who are trying to lose weight. It’ll boost for a proper functioning of the nervous and the immune system and contribute to a clear skin.

One cup of butternut squash has 350% of vitamin A that is recommended for an adult per day.

7. Green Peas:

green peas

Green peas are a great addition to any meal. They are a great supplement to a healthy meal, very delicious to taste and enriches the dish with lots of vitamins and nutrients. Among all those vitamins, it is rich in vitamin A and it improves our eyesight. The presence of vitamin A in the green peas maintains the health of mucous membrane and skin. It has the capability to prevent stomach cancer. Also it helpful in anti-aging effects on the skin by preventing wrinkles. It improves the immune system and helps in losing weight.

Serving half a cup of green peas delivers 1680 IU of vitamin A and 62 calories.

8. Broccoli:


Broccoli is a plant based green leaf in the cabbage family that is rich in vitamin A and proteins. The better way to serve broccoli is to boil or steam it. Broccoli is an antioxidant that contains vitamin A and Beta-carotene. They will help in improving the eyesight and prevents inflammation. It promotes skin regeneration and protects it from being caused by skin cancer. It can also help in losing weight.

One cup of broccoli gives 35 calories and 11% of an adult’s daily vitamin A. This low calory will help you lose weight.

9. Red Pepper:

Red pepper

Red peppers are versatile and are extremely flavored. They are rich in anti-oxidants including Vitamin C, A, and lycopene. They can be used in salads, pasta, and noodles or preparing exotic Indian curries. It’s a vitamin A rich food that contains phytochemicals and carotenoids particularly Beta-carotene. The lutein in the pepper protects the eyes from cataracts and macular degeneration.

Serving a medium size red pepper offers 3726 IU of vitamin A with 37 calories.

10. Dried Apricot:

Dried Apricot

Dried fruits are an amazing mess free snack that boosts us with numerous nutrients, anti-oxidants, and energy. Dried apricots are one of the best options that are rich in vitamin A for your diet. A dried apricot contains 1094 mcg Beta-carotene and 96 mcg of vitamin A that is required for an adult for a day.

One cup of dried apricots halves delivers 4685 IU of vitamin A and 313 calories.

This is a small list of foods rich in vitamin A which will help you to have good eyesight and stay healthy too. Try to add these in your daily diet.

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