High Vitamin A Foods for Healthy Eyes

Aug 8, 2013 by

An essential part of eye care is eating the right foods that contain the right vitamins to help keep the eyes health.

Antioxidants – Vitamin A for healthy eyes

Vitamin A is definitely an antioxidant found in foods made from animals including liver and eggs as well as in fruits and vegetables like carrots and spinach. Most types of milk will also be fortified with vitamin A. Vitamin A is essential to proper functioning of the retina. It may also help prevent night blindness by enhancing the eye to adapt between bright light and darkness. Vitamin A likewise helps reduce the risk of age-related macular degeneration (AMD) and also the forming of cataracts. With AMD and cataracts to be the leading causes of visual impairment along with the number of people to be affected increasing, obtaining a good amount of Vitamin A is essential to the eye’s health and sweetness.

High Vitamin A Foods for Healthy Eyes

High Vitamin A Foods for Healthy Eyes


When many people think of Vitamin A Food and eye health, they believe of carrots. It’s true that eating plenty of carrots can enhance your vision. One medium carrot makes up about over 200% of the average person’s Vitamin A needs for the day. They’re additionally a great source of Vitamins C, K, and B, plus magnesium and fiber.

Iceberg Lettuce

Typically, dark green leafy vegetables get all of the glory when it comes to health foods. But the lighter green Iceberg lettuce variety is stuffed with essential Vitamin A. Don’t be afraid to add some for your salad and sandwiches when you really need an extra boost of Vitamin A. One cup of shredded Iceberg lettuce contains only 10 calories, also it brings a heap of other vitamins and minerals for your body.

Sweet Potatoes

Sweet potatoes were one of the primary sources of food for early American settlers. Today, they’re still widely enjoyed for his or her delightful taste and rich nutrient contents. One medium yams provides an incredible 438% of the average adult’s Vitamin A needs during the day, all while adding only 103 calories for your diet.

Red Pepper

Add a dash of red pepper for your cooking throughout the day and see exactly what a positive difference it makes, in the flavor of your meals and in your health overall. A tablespoon of this pleasantly piquant spice houses a remarkable 42% of the daily recommended amount of Vitamin A.


Paprika is often used in South American, Indian, and Spanish cuisine. But wherever you’re from and what style of food you want, you can enjoy the many health benefits of this fiery red spice by it into your favorite meals. One tablespoon provides 69% of the recommended daily amount of Vitamin A. It’s also a remarkable source of Vitamin C, potassium, and calcium.

Cod Liver Oil

Lots of people take cod liver oil supplements, as they’re a powerful source of vitamins and minerals. Cod liver oil, which comes both in liquid and capsule form, contains Vitamin D, Vitamin A, and omega 3 essential fatty acids. A tablespoon of cod liver oil will help you to meet and exceed the daily recommended intake of Vitamin A during the day.


Mangoes are sweet, juicy fruits which have a place both in main dishes as well as on dessert plates. They also create a great addition to a healthy, balanced diet, because of the many nutrients and vitamins they supply. Single serving of sliced mangoes provides about 36% of the daily recommended amount of Vitamin A.

Mustard Greens

Whether you consume your mustard greens raw or cooked, you’ll get plenty of flavor and nutrients out of these nutritional powerhouses. Only a cup of chopped mustard green provides 118% of the daily recommended value of Vitamin A. Enjoy them often, because they’re also full of Vitamin C, Vitamin E, manganese, folate, fiber, protein, and calcium. It doesn’t get a lot better than that.

Turnip Greens

Getting more leafy greens to your diet is an excellent idea for several reasons: they’re lower in calories, high in nutrients, and easy to organize. Most dark green veggies could be consumed raw, but in the situation of turnip greens, cooking or steaming them before eating them allows more of certain vital nutrients to become absorbed by your body.


Kale is really much more than a common garnish: it’s a tasty and nutrient-rich vegetable that needs a solid place in your diet. Kale can perform wonders for your health, including assisting you meet and exceed the total amount of Vitamin A that is recommended for the day. A one-cup serving contains about 200% of exactly what the average person needs.

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