Even though you can’t skip aging, you can protect yourself from at least some of the health problems that come with it. Contrary to popular belief, deteriorated vision is not something you must experience as you age.
There are some things you can do to nourish your eyes throughout the years and keep the good vision in your senior years.
Eating the right foods with the appropriate nutrients can not only prevent but also stop the progression of eye deterioration.
What’s more, a proper diet can even improve your vision. And now’s the time for the big question:
What Foods to Eat to Improve Your Vision
You should eat plenty of foods rich in vitamin A, also called Retinol. This vitamin is crucial for your eyesight, so high levels can help prevent eye inflammation, dry eyes, and night time blindness.
Vitamin A produces the pigments in the retina of the eye, and it is super important for your overall eye health, especially night vision.
The National Eye Institute conducted a study which claims 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%.
Moreover, retinol takes part in the formation and maintenance of bones, teeth, mucus membranes, the immune system, and white blood cells. Its recommended daily intake for adults is 5000 IU.
So, here we will give you plenty of vitamin A-rich foods to choose from. Consume them regularly to raise the vitamin A levels in the body, thus improve your vision as well as skin.
Top Foods Rich in Vitamin A
This vegetable is low in calories but high in vitamins and minerals, including vitamin A. Reportedly, eating one medium tomato provides your body with 20 percent of the recommended daily amount of vitamin A. Besides this vitamin, tomatoes are abundant in lycopene and vitamin C.
– 1 medium serving size – 22 calories and 1025 IU of Vitamin A.
Cantaloupe is low in calories and fat, but high in nutrients and vitamins, especially vitamin A. Just 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
This is one of the best sources of vitamin A and C, as well as great natural aid in the treatment of anemia. Just 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
The lighter green iceberg lettuce variant contains vitamin A and one cup has only 10 calories which makes it a healthy, tasty, and nutritious ingredient for salads.
They’re rich in iron, magnesium, potassium, vitamin C, calcium, and phosphorus. One peach has 10% of the recommended daily intake of vitamin A.
6. Sweet potatoes
They are very nutritious and taste great. One sweet potato will supply you with 438% of the recommended daily amount of vitamin A. What’s also great about these potatoes is that they 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
This oil can be consumed in 2 ways, i.e. in liquid and capsule form. It’s rich in vitamins A and D, as well as omega-3 fatty acids.
9. Turkey liver
It has an abundance of vitamins and minerals and 100-gram piece will supply you with amazing 1507% of the recommended daily amount of vitamin A.
These sweet, juicy fruits are 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.
Spinach is an incredibly healthy food, and a rich source of vitamin A, C, K, iron, calcium, and manganese. A 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
Turnips are incredibly rich in vitamin A – a cup of chopped turnip greens has 1453 IU of vitamin A and 159 calories.
13. Fortified oatmeal
Most fortified grains are enriched with vitamin A – a cup of this type of oatmeal has 159 calories and 1453 IU of vitamin A, which accounts for 29% of the RDA.
14. Skim milk
Skim milk is rich in many essential nutrients including vitamin A. A cup of milk has 395 IU of vitamin A and 146 calories.
A medium-sized carrot has 25 calories and 10191 IU of vitamin A, which is 204% of the RDA.
16. Butternut squash
Butternut squash is rich in vitamin A and other nutrients such as beta carotene which is converted to vitamin A in the body. A cup of butternut squash contains 22868 IU of vitamin A (457% of the RDA) and only 82 calories.
17. Dried basil
100 gr. of dried basil has 251 calories and 744 IU of vitamin A.
A tablespoon of powdered paprika has 20 calories and 3448 IU of vitamin A, which is nearly 70% of the RDA of the nutrient.
19. Dandelion greens
A cup of dandelion greens contains 112% of the RDA of vitamin A (5589 IU) and only 25 calories.
Kale is a rich source of vitamin A – a cup has 10320 IU of vitamin A (206% of the RDA) and only 34 calories.
21. Red pepper
Another great source of vitamin A – red pepper. You’ll get up to 42% of the daily need for vitamin A by consuming only a tablespoon of this ingredient.
– 1 tablespoon of red pepper – 16 calories and 2081 IU of Vitamin A
Half a cup of peas provides 134% of the daily need for vitamin A. Also, 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
Consuming a cup of mustard green chunks supplies your body with 118% of the recommended daily requirement for vitamin A. What’s more, 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
Dried fruits are an amazing source of nutrients, energy, and antioxidants. For example, dried apricots have an abundance of vitamin A, that is, one cup will supply you with 94% of the recommended daily amount. The number of calories per cup is 313.
25. Dried marjoram
Without doubt, this is 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.
A small papaya can provide 30% of the RDA of vitamin A (1444 IU) and has only 59 calories.