Foods rich in vitamin A help brighten eyes

Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body development, immune function and reproductive health. Getting enough vitamin A from your daily diet is the best way to prevent deficiency. The recommended daily intake (RDA) is 900 mcg for men and 700 mcg for women. Below are foods rich in vitamin A.

Animal food

Vitamin A from animals exists in the form of retinol – the form the body absorbs directly. However, some foods such as liver contain very high levels and need to be eaten in moderate amounts to avoid excess. Excess vitamin A accumulates in the liver, leading to inflammation, damage and possibly fibrosis or cirrhosis. Symptoms include headaches, joint pain, dry skin and hair loss.

Plant foods

In plants, vitamin A exists as carotenoid precursors (especially beta-carotene), which the body will convert into vitamin A when needed. This process takes place mainly in the intestines and liver, can protect cells, strengthen the immune system and support vision. This food group is safer for long-term use and is especially suitable for vegetarians or people on a healthy diet.

*RAE is the amount of vitamin A the body can absorb and use.

Fruits

Many fruits also provide significant amounts of vitamin A, especially yellow, orange or red varieties. Although the content is not as high as dark green vegetables, fruits are easy to eat, convenient and suitable for daily supplementation.

Vitamin A from animals (retinol) is absorbed directly and highly effectively, but easily causes excess if consumed in large quantities. Meanwhile, vitamin A from plants (carotenoids) is safer, with less risk of overdose but needs to be metabolized in the body. Combining both sources helps supplement vitamin A in a balanced and effective way.