Nourish your eyes throughout the years and keep the good vision by eating the right foods with the appropriate nutrients.Eat plenty of foods rich in vitamin A, also called Retinol that  is crucial for your eyesight, so high levels can help prevent eye inflammation, dry eyes, and night time blindness.

The National Eye Institute conducted a study and discovered that  taking vitamin A or other antioxidants in high levels, along with zinc can cut the risk of advanced age-related macular degeneration by nearly 25%.

 

Top Foods Rich in Vitamin A

1. Tomatoes

  • low in calories but high in vitamins and minerals, including vitamin A
  • eating one medium tomato provides your body with 20 percent of the recommended daily amount of vitamin A.  lycopene and vitamin C
  • 1 medium serving size – 22 calories and 1025 IU of Vitamin A.

2. Cantaloupe

  • low in calories and fat, but high in nutrients and vitamins
  • one wedge supplies your body with 120 percent of the daily requirement of retinol.

– 1/8 medium melon/1 wedge – 23 calories and 5986 IU of Vitamin A.

3. Beef Liver

  •  one of the best sources of vitamin A and C,
  • great natural aid in the treatment of anemia
  • 100 gr of beef liver provides 300 percent of the recommended daily amount of vitamin A.

– 100 grams of liver beef – 135 calories and 16898 IU of Vitamin A.

4. Iceberg Lettuce

  •  contains vitamin A
  • one cup has only 10 calories

5. Peaches

  • rich in iron, magnesium, potassium, vitamin C, calcium, and phosphorus
  • a  peach has 10% of the recommended daily intake of vitamin A.

6. Sweet potatoes

  •  nutritious and taste great
  • one sweet potato will supply you with 438% of the recommended daily amount of vitamin A
  • potatoes  have only 103 calories.

7. Red bell peppers

Red bell peppers contain vitamins A and C and are also rich in lycopene.

8. Cod liver oil

  • can be consumed in 2 ways: in liquid and capsule form
  • rich in vitamins A and D and omega-3 fatty acids.

9. Turkey liver

  •  an abundance of vitamins and minerals and 100-gram piece will supply you with amazing 1507% of the recommended daily amount of vitamin A.

10. Mangoes

  •  highly nutritious, and a cup provides 36% of the daily recommended amount of Vitamin A
  • Serving Size (1 cup sliced), 1785 IU of Vitamin A (36% DV), 107 calories.

11. Spinach

  • an incredibly healthy food,
  • a rich source of vitamin A, C, K, iron, calcium, and manganese
  • one-cup serving of spinach provides 49% of the daily recommended value.
  • Serving Size (1 cup), 2464 IU of Vitamin A (49% DV), 8 calories.

12. Turnip Greens

  •  rich in vitamin A – a cup of chopped turnip greens has 1453 IU of vitamin A
  • 159 calories.

13. Fortified oatmeal

  • enriched with vitamin A – a cup of this type of oatmeal has 159 calories and 1453 IU of vitamin A,it is  29% of the RDA.

14. Skim milk

  • rich in many essential nutrients including vitamin A
  • one cup of milk has 395 IU of vitamin A and 146 calories.

15. Carrots

  •  25 calories and 10191 IU of vitamin A, which is 204% of the RDA.

16. Butternut squash

  • Butternut squash is rich in vitamin A , beta carotene which is converted to vitamin A in the body
  • one cup of butternut squash contains 22868 IU of vitamin A (457% of the RDA) and  82 calories.

17. Dried basil

  • 100 gr. of dried basil has 251 calories and 744 IU of vitamin A.

18. Paprika

  • tablespoon of powdered paprika has 20 calories and 3448 IU of vitamin A

19. Dandelion greens

  •  cup of dandelion greens contains 112% of the RDA of vitamin A (5589 IU)
  • only 25 calories.

20. Kale

  • rich source of vitamin A – a cup has 10320 IU of vitamin A (206% of the RDA)
  • only 34 calories.

21. Red pepper

  •  great source of vitamin A
  • up to 42% of the daily need for vitamin A in  only a tablespoon of this ingredient.

– 1 tablespoon of red pepper – 16 calories and 2081 IU of Vitamin A

22. Peas

  • Half a cup of peas provides 134% of the daily need for vitamin A
  • peas are rich in vitamin C, B, and K
  • ½ a cup of peas – 62 calories and 1680 IU of Vitamin A

23. Mustard Greens

  •  a cup of mustard green chunks supplies your body with 118% of the recommended daily requirement for vitamin A
  • these greens are packed with vitamin C, E, folate, fiber, manganese, protein, and calcium
  • 1 cup of chopped mustard greens – 15 calories and 5880 IU of Vitamin A

24. Dried apricots

  • amazing source of nutrients, energy, and antioxidants
  • dried apricots have an abundance of vitamin A, that is, one cup will supply you with 94% of the recommended daily amount
  • 313 calories per cup

25. Dried marjoram

  • one of the richest herbal sources of vitamin A, i.e. a 100-gram serving will supply you with 161% of the recommended daily amount of vitamin A
  • 100 grams of dried marjoram has 271 calories.

26. Papaya

  • 30% of the RDA of vitamin A (1444 IU)
  • only 59 calories.

Stay beautiful and amazing ..

http://www.creativepeoplediy.org/wp-content/uploads/2017/11/foods-that-are-good-for-your-eyes-881x463.jpghttp://www.creativepeoplediy.org/wp-content/uploads/2017/11/foods-that-are-good-for-your-eyes-881x463-150x150.jpgCreative People DiyFood Artremedy,visionNourish your eyes throughout the years and keep the good vision by eating the right foods with the appropriate nutrients.Eat plenty of foods rich in vitamin A, also called Retinol that  is crucial for your eyesight, so high levels can help prevent eye inflammation, dry eyes, and night time..."Creativity is intelligence having fun "-Albert  Einstein