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Top 10 Vitamin A Rich Foods for Healthy Eyes

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Vitamin A is an essential element of a healthy diet important in proper development, functioning and maintenance of the eyes, skin and immune system. Fortunately you can easily get this vitamin and anti-oxidant in abundance in various fresh fruits, vegetables, meat, fish and dairy sources that you include in your diet.

Vitamin A is a fat soluble vitamin. There are two different types of vitamin A available in our diet. One is the found in animal products such as meat, poultry, dairy foods and poultry and the other type is pro-vitamin A found in plant based foods such as fruits and vegetables.

The most common type of pro-vitamin A is beta-carotene. It is important to know how each of them works individually to better our health. Here now let’s take a look at how vitamin A helps us. Dietary recommendation of intake of vitamin A for adult men (age from 14 and above) is 900 mcg per day and for adult women is 700 mcg per day.

Top 10 Foods rich in vitamin A: Animal foods rich in vitamin A are meat, liver, kidney, cod liver oil, halibut fish, eggs, fortified milk, cheese and cream. Vegetables such as carrots, pumpkin, sweet potato, winter squash, spinach, squash and kale are rich source of vitamin A.

Green leafy vegetables: Green leafy vegetables like spinach, kale, broccoli are excellent sources of vitamin A. They are best ways to consume them by adding them in making various healthy snacks, curries and stews. To could also make wonderful power drink with these vegetables and drink in the morning to energise your body and stay healthy.

Make sure to add more spinach to your diet each day so that you’ll enjoy a wonderful boost to many aspects in your health. Spinach also provides your body with Vitamin C, Vitamin K, manganese, iron, and calcium. One cup of spinach provides 2464 IU of vitamin A and 8 calories.


Carrot: Whenever we talk of vitamin A, it’s true that we instantly think of carrots. Eating plenty of carrots can improve your vision. Carrots are also a great source of Vitamins C, B and K along with magnesium and fiber. One medium carrot provides with 10191 IU of vitamin A and 25 calories.

Sweet Potato: Sweet potato is commonly known as Shakkarkand in Hindi and is enjoyed in making various delectable dishes especially during winters. This vegetable is an excellent source of vitamin A and is said that one sweet potato is enough to give you your daily intake of vitamin A. One medium serving of sweet potato provides with 21909 IU of vitamin A with adding 103 calories to your diet.


Cantaloupe: This is a delicious, yummy sweet succulent melon, low in calories and fat but high in vitamins and nutrients. This fruit is an awesome fruit added to your fruit salad or eaten as an after dinner dessert. One wedge of this melon provides you with 5986 IU of vitamin A and 23 calories.

Green Peas: Green peas are a great addition to any meal. They are great supplement to a healthy meal, very delicious to taste and enriches the dish with lots of vitamins and nutrients. ½ cup serving of green peas delivers 1680 IU of vitamin A and 62 calories.


Papaya: This tropical, humble, less expensive fruit is rich in several vitamins, minerals, enzymes and anti-oxidants. Papaya fruit can be eaten just like that or makes a great ingredient in fruit salads and smoothies. One small serving of papaya provides with 1444 IU of vitamin A and 59 calories.

Red Pepper: Red peppers are versatile and extremely flavourful vegetable. You could enjoy eating them in salads, pasta and noodle dishes or preparing exotic Indian curries. They are rich in anti-oxidants including Vitamin C, A and lycopene. One medium serving size of red pepper offers 3726 IU of vitamin A with 37 calories.

Dried Apricots: Dried fruits are amazing mess free snack that boost us with numerous nutrients, anti-oxidants and energy. Dried apricots are best option for a vitamin A rich diet. One cup of dried apricots halves delivers 4685 IU of vitamin A and 313 calories.

Pumpkin: Pumpkin is considered as one of the richest sources of alpha-carotene, a carotenoid that converts to retinol, a form of vitamin A. Alpha-carotene is considered an anti-aging nutrient and good for skin health. The flesh and seeds of pumpkin are full of vitamins, mineral and antioxidants. 100 gms of serving of pumpkin gives about 170% of your daily vitamin A intake.


Mango: Mango is a unique, exotic, sweet, juicy fruit that most of us love to it. It is an excellent fruit, rich source of vitamin A and flavonoids like beta carotene, alpha carotene and beta cryptoxanthin. One cup of mango slices provides 1785 IU of vitamin A with 107 calories.


It is said that the more intense the colour of a fruit or vegetable, the higher the beta-carotene content. Vegetable sources of beta-carotene are fat free and cholesterol free. Do plan your daily meal and include the right amounts of vitamins, nutrients and calorie to stay fit and healthy.

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VahChef Sanjay Thumma

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