Eat These 26 Vitamin A Packed Foods For Healthy Eyes

Eat These 26 Vitamin A Rich Foods For Healthy Eyes

Want to know how great Vitamin A is? It’s a vitamin… and an antioxidant! And it helps your skin glow!

Whoaaaaaaaaaa… those are all good things!

Vitamin A has been shown to help prevent blindness at night, dry eyes, and eye inflammation as well as a host of other benefits for your body. Everyone should be eating more of it.

So here are 26 foods high in Vitamin A to keep you and your eyes healthy:

1. Red Pepper

Red pepper (aside from giving food an awesome extra kick and much more flavor) has a great amount of Vitamin A as well.

Just a tablespoon will give you 42% of your daily value.

2. Turkey Liver

Ever cook turkey for Thanksgiving and wonder what’s up with the bag of gibblets? Well, if you’re looking to make your stuffing or your gravy tastier – you can add turkey liver to it to make it incredible tasting. Oh, and also to give it a whopping 1500% of your daily value of Vitamin A – that’s insane!

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3. Carrots

Carrots are the first food that people think of when it comes to Vitamin A and eyesight, and they’re right. Just one carrot has over 200% of your daily value of Vitamin A, plus they’ve got other vital nutrients like Vitamins B, K, and C, as well as fiber and magnesium.

4. Mustard Greens

Mustard greens are great however you eat them, and it honestly doesn’t matter whether you prefer going raw or cooked. Plus – only one cup will give you 118% of your daily value of Vitamin A – plus manganese, folate, protein, calcium, fiber, and vitamin E. Not bad!

5. Peaches

no one should need more reasons to eat peaches. Peaches are the greatest thing. A peach on a hot summer day is pretty much the only reason to be alive.

If you need another, they’ve got 10% of your Vitamin A. But c’mon. You don’t need another reason.

6. Dried Apricots

These delicious fruits make an awesome on the go snack, plus they’re packed with nutrients and antioxidants. Eat a cup and get 94% of your daily Vitamin A.

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7. Dried Marjoram

Not too many people are adding this spice to their food – and if you’re not, you’re making a mistake. 100g of dried marjoram gives you 161% of your daily value of vitamin A – so spread it out over a few meals and enjoy!

8. Paprika

Paprika is an awesome way to spice up food and give it a delicious, unique flavor.

Just a tablespoon of it gives you 69% of your daily value of Vitamin A, plus additional nutrients like potassium, calcium, and Vitamin C.

9. Whole Milk

Whole milk is the preferred type of milk for a lot of people strictly on taste alone. It’s also got a ton of nutrients in it, like Vitamins D and A, plus protein, magnesium, and calcium.

10. Mangoes

What can’t mangoes do? You can eat them for breakfast, desert, as a meal – they do it all! They’ve also got a huge amount of the nutrients your body craves – just 1 cup will give you 35% of your Vitamin A for the day.

11. Spinach

Spinach is just straight up great for you, without question. It’s got Vitamin C, K, iron, manganese, calcium, oh yeah, and 50% of your daily value of Vitamin A.

12. Dandelion Greens

These nutrient packed greens are a welcome addition to any salad, and give your body exactly what it needs to stay healthy. Just one cup has more than 100% of your daily value of Vitamin A.

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13. Butternut Squash

Butternut squash looks yellow-orange, which is a sure sign that it’s got beta-carotene – the nutrient your body converts into Vitamin A. Just one cup of the delicious squash has over 400% of your daily value of Vitamin A, plus Vitamin C, fiber, and potassium.

14. Tomatoes

C’mon. You don’t need more reasons to eat tomatoes.

Tomatoes are awesome. Plus, one tomato gives you 20% of your Vitamin A, plus Vitamin C and lycopene.

15. Papaya

Papaya has got a ton of vital nutrients and minerals, as well as antioxidants and enzymes. From one papaya you get 29% of your daily value of Vitamin A.

16. Red Bell Peppers

Can’t go wrong with red bell peppers in pretty much any meal, and they give you tons of nutrients to boot. Eat them for lycopene, Vitamin C, and 75% of your vitamin A.

17. Beef Liver

Liver is great for you – even if you don’t feel like eating it. It’s got Vitamin C and Vitamin A – a massive amount in fact. Just 100 grams gives you 300% of your Vitamin A for the day.

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18. Iceberg Lettuce

When people want to go healthy with greens, they usually go for spinach. However, they’re missing out on a ton of Vitamin A from iceberg lettuce. One cup gives you 10% of your daily value, plus other great vitamins and minerals.

19. Sweet Potatoes

ok , I’m going to come right out and say it: sweet potatoes are delicious . They’ve also got an amazing 438% of your daily value of Vitamin A. No brainer.

20. Cod Liver Oil

Fish oil supplements are becoming more and more popular, and with good reason – they’re a great source of nutrients for your body. They’ve got Vitamin D, Vitamin A, and omega 3 fatty acids in spades.

21. Fortified Oatmeal

This tasty breakfast option is also a great source for Vitamins D and A, as well as a great way to start your day. You get 29% of your daily value of Vitamin A from a one cup serving.

22. Dried Basil

Dried basil is a great addition to pretty much any food to bring out flavors and make it more yummy, and 100g of dried basil will give you 15% of your Vitamin A. Spread it out and enjoy!

23. Kale

Being that kale is considered a “superfood”, there’s no surprise here that it’s got a massive amount of Vitamin A. Just a cup has over 200% of your daily value.

24. Cantaloupe

The good news here is that a good cantaloupe is delicious . The better news is that even if your cantaloupe isn’t the ripest, it’s still got a ton of Vitamin A – a 1/8th of a cantaloupe contains 120% of your daily value.

25. Peas

Know what are delicious? Sweet green peas. You know what’s high in Vitamin A? Sweet green peas. Just a half cup gives you 134% of your daily value, plus Vitamins B, K, and C.

26. Turnip Greens

These dark leafy greens are awesome in any diet – but unlike other leafy greens, they’re best cooked instead of raw. Try steaming them to get the highest amount of nutrients per serving.

In summary…

The Best Vitamin A Rich Foods

  1. Red pepper
  2. Turkey liver
  3. Carrots
  4. Mustard greens
  5. Peaches
  6. Dried apricots
  7. Dried marjoram
  8. Paprika
  9. Whole milk
  10. Mangoes
  11. Spinach
  12. Dandelion greens
  13. Butternut squash
  14. Tomatoes
  15. Papaya
  16. Red bell peppers
  17. Beef liver
  18. Iceberg lettuce
  19. Sweet potatoes
  20. Cod liver oil
  21. Fortified oatmeal
  22. Dried basil
  23. Kale
  24. Cantaloupe
  25. Peas
  26. Turnip greens

best vitamin a rich foods

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32 comments… add one
  • Felix Balwin September 2, 2015, 1:40 am

    Many people favor whole milk over skim milk for its many nutrients and rich taste. A cup of whole milk is high in Vitamins D and A, and it’s a good source of calcium, protein, and magnesium.

  • Martha Williams August 28, 2015, 12:56 pm

    One of the best things about being a vegetarian is the fact that more of the foods like these become more common place for me.

  • Jacqueline Byrne August 25, 2015, 9:28 am

    Getting your vitamins from natural sources is so good for your body. I have some deficiencies so I take multi-vitamins ALSO. This is a great list worth keeping for reference.

  • Sheri Mendez August 24, 2015, 9:03 am

    My husband and I were just talking about vitamin A the other day. Now I can show him this list and how it will help us out!

    • Carolyn Wicks August 25, 2015, 9:39 am

      Totally, it is a great list to have as a reference file on the fridge or wherever.

  • Martha Mitchell August 22, 2015, 6:02 am

    Great list. People that are always taking supplements should know that these goods will do the same for them. On the bonus side, they will be eating better as well!

  • Helen Powers August 20, 2015, 9:38 pm

    Hmm, Dried Marjoram is new to me. I never heard of it before, but now I am curious about it.

  • Ashley Jenkins August 19, 2015, 8:52 am

    Awesome. My doctor says I should take in more vitamin A to see if it will help with my dry skin. It is worth a try since these foods are very good for you!

  • Lillie Ray August 19, 2015, 8:37 am

    Wow, turkey liver just became a super food :) 1500% of your vitamin A intake, that is crazy. With all of these great foods to eat, you could have the best skin around by eating just a few of these each day.

  • Diana Gray August 18, 2015, 4:47 pm

    Wow, great tips! I never realized how important vitamin A is for the way your skin looks. Thanks!

    • Pamela McClendon August 28, 2015, 1:31 pm

      I agree. This is a great list if you are concerned about your skin health!

  • Casey Chavez August 17, 2015, 9:23 am

    Fruits and veggies are the best for your skin without a doubt. There are a couple on this list that I would not have really thought about when talking about skin related health.

  • Arlinda Stoner August 17, 2015, 9:09 am

    Lots of fruits on this list. You cannot go wrong with that!

  • Phyllis Fields August 14, 2015, 11:32 am

    Throw a bunch of these together and you have one of my favorite types of salad!

  • Angie Terry August 13, 2015, 4:36 pm

    I have never heard of Dried Marjoram. With that much vitamin A, it is totally worth checking it out. But, where do I buy this from?

  • Denise White August 12, 2015, 9:48 am

    Thank you for posting these awesome diet tips. They are very helpful!

  • Juanita Wallace August 12, 2015, 9:36 am

    I always felt that my skin looked its best when I ate fruit on a regular basis. This is a very good list of foods that will help your skin and eyes in the long run!

    • Heather Rogers August 20, 2015, 9:48 pm

      I have noticed the same thing. My skin looked great, no breakouts and way less oily than normal. These are awesome tips.

  • Genevieve George August 11, 2015, 9:28 am

    This is awesome. You can get so much for your body by just eating these foods. Most of them are high in vitamin A, but they are also high in other things that your body needs!

  • Patsy Cunningham August 11, 2015, 9:18 am

    Wow, mustard greens are THAT good for you? I never realized that!

    • Jacqueline Lee August 24, 2015, 9:12 am

      I know, right? Some of this list is just amazing and it is great to know what is good for your body!

  • Candace Sullivan August 10, 2015, 7:35 pm

    I was not aware that Vitamin A does this for your body. Great, I love to learn new things!

    • Lee Smith August 14, 2015, 12:06 pm

      I know! That is so healthy for you and the list contains most of the foods that I have tried AND liked before!

  • Lena Black August 10, 2015, 7:23 pm

    Awesome, i always felt weird about how my eyes looked and I would like to maintain them the best that I can. This list should be a good start!

  • Penelope Hodges August 7, 2015, 9:36 pm

    Vitamin A does many things and as you can see, most of the foods that it is found in you can buy without even leaving the produce department.

    • Camille Gill August 22, 2015, 6:11 am

      Exactly and the experts say that is the best place to shop any ways!

  • Charla   August 7, 2015, 9:24 pm

    So many good foods on this list, it is really hard to know where to start.

    • Catherine Hines August 13, 2015, 5:44 pm

      That is what I thought, at first. So, with that being said, I am going to start at the top and work my way down. Seems easy enough, right?

  • Mittie   August 7, 2015, 8:24 am

    Again, so many benefits from eating a few healthy things per day. I hope there are some people out there that learn from this!

  • Katharine Coller   August 7, 2015, 8:10 am

    Growing up is was always about the carrots. I never knew ALL of these could really help your eyes. Great post!

  • Mittie   August 6, 2015, 9:34 pm

    wow, this is a great list. the best part is that there is a major variety here and you can choose any of them if needed to fill in on your diet. great pick!

  • Katharine Coller   August 6, 2015, 9:22 pm

    Awesome list! All of these foods are healthy additions to any meal. I am going to pass this one along.

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