Everyone knows that vitamin A is an essential nutrient for our vision. It assists in the prevention of night blindness as well as dry eyes and other vision problems. Vitamin A can help treat other health problems as well, so consuming foods rich in makes perfect sense. If you’re wondering which foods are rich in vitamin A, here’s an extensive list:
This orange vegetable has a reputation for a reason. Packed with beta-carotene, an antioxidant which is converted into vitamin A (4). One medium carrot alone contains 200% of your daily value of vitamin A (5).
Plus, one major study found that beta-carotene combined with zinc, vitamin C, vitamin E and copper (which are all found in carrots too) can slow the progression of macular degeneration (6).
2. Iceberg Lettuce
You may think that dark leafy vegetables such as spinach, kale, and swiss chard are the only leaves worth eating, but you’re missing out.
Iceberg lettuce is a good source of vitamin A and fiber while being low in calories (7). To increase absorption of this fat-soluble vitamin, make your own olive oil and apple cider vinaigrette (8).
3. Sweet Potatoes
Sweet potatoes, like carrots, have beta-carotene to thank for their vivid orange color. 1 cup of cooked sweet potato has more than 7% your daily value of vitamin A (9). Purple sweet potato, on the other hand, promotes eye cell survival and division and protects eye cells from damage (10).
4. Cod Liver Oil
This excellent source of omega 3 fatty acids, which can help reduce abnormal blood vessel growth (11). Available in both liquid and capsule form, cod liver oil is also a great source of vitamin D. This vitamin is crucial for good blood supply flowing to the retinas (12). What’s more, the supplement also contains vitamin A.
5. Turkey Liver
Like cod liver oil, turkey liver is an incredibly rich source of vitamin A. A single liver has over 1000% of your daily recommended intake. Next Thanksgiving, make sure to keep the giblets (13)!
Paprika is well-known by anyone who loves South American food. Since it’s a spice, paprika is an easy way to add a bit of extra vitamin A to any meal. After all, 1 tablespoon provides almost all the vitamin A you need (14). Use it to spice up your next chili, stir fry, or even over baked potatoes.