It’s no secret that some foods have a good effect on eyesight or eye health. There are many things related to the eyes that can go wrong with aging. Eye health is influenced by many factors that surround us: dust, wind, exhaustion, physical trauma, long-term screen exposure, UV rays, and very low temperatures. The most dangerous factors are sunlight, ultraviolet rays, UVA, and even more UVB.

Without getting into medical treatments to fix your vision, there is something completely painless, healthy, and delicious that can help you with your vision – the food you consume. Many foods have a beneficial effect on eye health.

26  Beneficial Foods That Abound In Vitamin A:


This delicious fruit will give your body 30% of the recommended amount of Vitamin A. In addition, it’s rich in other important vitamins, minerals, and enzymes.

Dry marjoram

This herb is the richest source of vitamin A – a 100-gram serving of dried marjoram offers an incredible 161% of the recommended daily amount.

Dried apricot

Dried apricots will not only give your body the required dose of vitamin A, but they will also increase your energy; they are also abundant in many other essential nutrients.

Mustard greens

One cup of mustard greens daily will give you over 100% of the RDA of this important vitamin. Other nutrients include manganese, vitamins E and C, fiber, protein, calcium, and folic acid.


Just 1/2 cup of peas gives your body 134% of the recommended vitamin A dose and just a small amount of calories – 62. It is also rich in vitamins K, B and C.

Red pepper

Red peppers are rich in vitamin C and are excellent in preventing cataracts and infections. It will also provide you with almost 50% of the recommended amount of vitamin A.


Kale is rich in antioxidants – zeaxanthin and lutein, which are key to preserving eye health. Just one cup of it will give you 200% of the daily amount of this vitamin.

Dandelion greens

They will give you 100% of the daily amount of vitamin A, but also other important nutrients like calcium, iodine, and antioxidants.


This popular spice gives 70% of the vitamin A RDA, and it contains calcium, potassium, and vitamin C.

Dry basil

Dried basil will supply your body with 15% of the RDA of this essential vitamin.

Butternut squash

The pleasant orange color of the butternut squash is due to the beta-carotene content, which turns into vitamin A in the body. This vitamin is essential for the health of the eyes.


The first choice for better vision is always carrots. The strength of this vegetable lies in the abundance of beta-carotene, lycopene, and lutein. The first one is good for the eye retina and protects it from UVA radiation. Lycopene acts as an antioxidant and protects eyes from UVB rays. Lutein is a protective phytophore with a powerful antioxidant effect against free radicals.

Whole milk

Whole milk not only has a rich taste but also abounds in necessary nutrients such as vitamins D and A, calcium, protein, and magnesium.

Fortified oatmeal

Just one cup of fortified oatmeal will give your body 29% percent of the daily recommended dose of vitamin A.


Spinach gives the eyes essential minerals and vitamins, and the level of antioxidants in it is extremely high. It protects the retina from UV radiation and prevents eye degeneration. Regular use of spinach can reduce visual and cataract problems. It is best not to cook this vegetable and use all the nutrients correctly.

Turnip greens

This leafy green is shallow in calories but rich in nutrients, including vitamin A.


This exotic fruit is very rich in nutrients, and it will give your body 36% of the vitamin A dose.

Turkey liver

Consuming 100 grams of turkey liver will supply your body with an incredible 1507% of the RDA for vitamin A!

Sweet potato

Sweet potato abounds with vitamin C. Furthermore, sweet potato is a rich source of beta carotene (a carotenoid with antiviral, antioxidant, and anticancer properties), which turns into vitamin A in the body.

Red bell pepper

Red bell pepper contains many vitamins C, A, and lycopene. Moreover, it is a perfect addition to numerous meals.


Peaches contain lutein, zeaxanthin, and beta-cryptoxanthin, which are excellent supporters, especially for eye health and the body. Regular consumption of peaches helps in the prevention of cataracts.


One cup of lettuce is high in vitamin A and very low in calories. This makes an excellent choice for a healthy and tasty meal that will not cause any weight gain.


Cantaloupe is especially good for the eyesight. This is due to vitamins A and C, which are represented in a large percentage. Some studies have shown that the consumption of cantaloupe, as well as fruits and vegetables of similar composition, can reduce the risk of macular degeneration by 36%.

Beef liver

It is rich in vitamins C and A, and it is highly recommended as a treatment for anemia. One 100-gram portion of beef liver will give your body 300% of the RDA of this vitamin.


In addition to vitamin C, tomato is a great source of vitamin A, a natural flavonoid antioxidant. A medium tomato meets 20% of the vitamin A daily needs of the body. Vitamin A is needed to maintain healthy mucous membranes and skin and is necessary for good vision.

Cod liver oil

This oil contains omega-3 fatty acids that very favorably affect the health of the eye. Cod liver oil is an excellent source of EPA and DHA, two omega-3 fatty acids that are important for the health of eye cells.