Vitamin A is a vitamin and antioxidant that’s associated with healthy eyes. A diet rich in Vitamin A can prevent nighttime blindness, eye inflammation, and dry eyes. It’s also used to treat several other health conditions. Vitamin A is measured in International Units (IU), and the average adult needs about 5000 IU per day.

Carrots

When most people think of Vitamin A and eye health, they think of carrots. It’s true that eating plenty of carrots can improve your vision. One medium carrot accounts for over 200% of the average person’s Vitamin A needs for the day. They’re also a great source of Vitamins C, K, and B, plus magnesium and fiber.

Serving Size (1 medium), 10191 IU of Vitamin A (204% DV), 25 calories.

Iceberg Lettuce

Typically, dark green leafy vegetables get all the glory when it comes to health foods. But the lighter green Iceberg lettuce variety is filled with essential Vitamin A. Don’t be afraid to add some to your salad and sandwiches when you need an extra boost of Vitamin A. One cup of shredded Iceberg lettuce contains only 10 calories, and it brings a heap of other vitamins and minerals to your body.

Serving Size (1 cup shredded), 361 IU of Vitamin A (7% DV), 10 calories.

Sweet Potatoes

Sweet potatoes were one of the main sources of food for early American settlers. Today, they’re still widely enjoyed for their delightful taste and rich nutrient contents. One medium sweet potato provides an incredible 438% of the average adult’s Vitamin A needs for the day, all while adding only 103 calories to your diet.

Serving Size (1 medium), 21909 IU of Vitamin A (438% DV), 103 calories.

Cod Liver Oil

Many people take cod liver oil supplements, as they’re a strong source of vitamins and minerals. Cod liver oil, which comes in both liquid and capsule form, contains Vitamin D, Vitamin A, and omega 3 fatty acids. A tablespoon of cod liver oil will allow you to meet and exceed the daily recommended intake of Vitamin A for the day.

Serving Size (1 tablespoon), 14000 IU of Vitamin A (280% DV), 126 calories.

Red Pepper

Add a dash of red pepper to your cooking throughout the day and see what a positive difference it makes, both in the flavor of your meals and in your health overall. A tablespoon of this pleasantly piquant spice houses an impressive 42% of the daily recommended amount of Vitamin A.

Serving Size (1 tablespoon), 2081 IU of Vitamin A (42% DV), 16 calories.

Turkey Liver

After a delicious turkey dinner, many people make a habit of keeping the turkey giblets to use in a variety of ways. Turkey liver makes a great addition to gravy and stuffing, and it’s a surprising source of several vitamins and minerals. A 100-gram turkey liver is filled with an incredible 1507% of the recommended daily value of Vitamin A.

Serving Size (100 grams), 75333 IU of Vitamin A (1507% DV), 273 calories.

Paprika

Paprika is commonly used in South American, Indian, and Spanish cuisine. But no matter where you’re from and what style of food you prefer, you can enjoy the many health benefits of this fiery red spice by incorporating it into your favorite meals. One tablespoon provides 69% of the recommended daily amount of Vitamin A. It’s also an impressive source of Vitamin C, potassium, and calcium.

Serving Size (1 tablespoon), 3448 IU of Vitamin A (69% DV), 20 calories.

Mangoes

Mangoes are sweet, juicy fruits that have a place both in main dishes and on dessert plates. They also make a great addition to a healthy, balanced diet, thanks to the many nutrients and vitamins they supply. One cup of sliced mangoes provides about 36% of the daily recommended amount of Vitamin A.

Serving Size (1 cup sliced), 1785 IU of Vitamin A (36% DV), 107 calories.

Whole Milk

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. It’s also high in fat, though, so enjoy it in moderation or switch to skim milk if fat and calories become a concern.

Serving Size (1 cup), 395 IU of Vitamin A (8% DV), 146 calories.

Mustard Greens

Whether you eat your mustard greens raw or cooked, you’ll get plenty of flavor and nutrients out of these nutritional powerhouses. Just a cup of chopped mustard green provides 118% of the daily recommended value of Vitamin A. Enjoy them often, because they’re also high in Vitamin C, Vitamin E, manganese, folate, fiber, protein, and calcium. It doesn’t get much better than that.

Serving Size (1 cup chopped), 5880 IU of Vitamin A (118% DV), 15 calories.

Butternut Squash

The yellow-orange color of butternut squash is a sign that it’s high in beta carotene, which is converted to Vitamin A in the body. A one-cup serving of butternut squash cubes contains well over 400% of the daily recommended value of Vitamin A. It also contains enough Vitamin C, potassium, and fiber to make a real difference in your body’s overall health.

Serving Size (1 cup cubes), 22868 IU of Vitamin A (457% DV), 82 calories.

Dried Basil

A 100-gram serving of dried basil contains 15% of the daily recommended value of Vitamin A. One hundred grams is a lot, but you don’t have to consume it all in the same meal, or even in the same day. When you think about how versatile dried basil is, you might find yourself adding it to nearly every meal you prepare. Sprinkle it over your foods throughout the week for an easy and effortless boost in Vitamin A.

Serving Size (100 grams), 744 IU of Vitamin A (15% DV), 251 calories.

Kale

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. It’s also high in fat, though, so enjoy it in moderation or switch to skim milk if fat and calories become a concern.

Serving Size (1 cup), 10302 IU of Vitamin A (206% DV), 34 calories.

Cantaloupe

Cantaloupe is low in calories and fat, but high in vitamins and nutrients. It’s also a delicious addition to your day. Enjoy this succulent melon in a fruit salad, as a midday snack, or as an after-dinner dessert. One wedge, or about an eighth of an average-sized melon, provides you with 120% of the amount of Vitamin A for the day.

Serving Size (1 wedge, or 1/8 medium melon), 5986 IU of Vitamin A (120% DV), 23 calories.

Peas

Sweet green peas make a tasty side dish to many meals, and they’re a great supplement to a healthy diet. One serving of peas (half a cup) provides 134% of the recommended amount of Vitamin A, and with just a measly 62 calories. Peas are also high in Vitamins C, K, and B.

Serving Size (1/2 cup), 1680 IU of Vitamin A (134% DV), 62 calories.

Tomatoes

From a botanical standpoint, tomatoes are technically a fruit, though many people consider them to be a vegetable. However you classify them, you should be eating more of them, because they’re low in calories but high in several vitamins and minerals. Just one medium tomato provides you with 20% of your Vitamin A needs for the day. They’re also an excellent source of Vitamin C and lycopene.

Serving Size (1 medium), 1025 IU of Vitamin A (20% DV), 22 calories.