2023-05-03 14:27:07
05:21 PM
Wednesday 03 May 2023
I wrote – Hoda Abdel Nasser:
Vitamin A is an essential nutrient for eye health, as it helps strengthen eyesight, improve night vision, and reduce the risk of age-related macular degeneration, such as glaucoma and cataracts.
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Therefore, attention should be paid to eating foods rich in vitamin A, to maintain the balance of its levels in the body, and to avoid damage to the eye when it is deficient from the normal rate.
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Also read: Symptoms of vitamin A deficiency in the eye – does it cause blindness?
In the following lines, “The Consulto” reviews the most prominent foods rich in the vitamin, according to the “Healthline” website.
Foods rich in vitamin A
1- Animal sources of Vitamin A
Liver: 7730 – 7780 micrograms of vitamin A per piece.
Fish liver oil: 4,080 mcg of vitamin A per tablespoon.
Salmon: 69 micrograms of vitamin A per 100 grams.
Goat cheese: 80 micrograms per 28-gram serving.
Butter: 95 micrograms per tablespoon.
Cheddar cheese: 74 micrograms per 28-gram serving.
Eggs: 75 micrograms per egg.
Whole milk: 76 micrograms per cup.
It may concern you: Despite its benefits – multiple risks may be caused by an excess of vitamin A in the body
2- Plant sources of Vitamin A
First, vegetables rich in vitamin A
Sweet potatoes: 1920 micrograms of vitamin A per 200 grams.
Pumpkin: 1140 mcg of the vitamin per 205 gm serving.
Cabbage: 722 micrograms of vitamin A per 190 grams.
Turnips: 549 micrograms of vitamin A per 144 grams.
Carrots: 1280 micrograms of vitamin A per 155 grams.
Red bell pepper: 257 micrograms of vitamin A per 164-gram serving.
Spinach: 943 micrograms of vitamin A per 180 grams.
You may also be interested in: What are the benefits of vitamin A vaccination for children?
Second: fruits rich in vitamin A
Mango: 89 micrograms of vitamin A per 165 grams.
Cantaloupe: 270 micrograms of vitamin A per 160 grams.
Grapefruit: 89 micrograms of vitamin A per 154-gram serving.
Watermelon: 43 micrograms per 155 grams.
Papaya: 78 micrograms of vitamin A per 165 grams.
Apricots: 67 micrograms of the vitamin per 70 grams.
Tangerines: 37 micrograms of vitamin A per 109 grams.
Guava: 34 micrograms of vitamin A per 110 grams.
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