We require healthy body, mind, and soul for sturdy health. Accordingly, it is needed to establish and acquire healthy lifestyle. This type of lifestyle is accomplished by performing exercises, care for skin, hair, and perfect diet.
Eye care is the foremost practice that can be simply reached by removing contact lenses before going to bed, watching TV from far away, and consuming complete diet by involving vitamin A rich foods in the daily diet.
Vitamin A enhances the proper functioning of the eyes, growth of skin, soft tissues, skeletons, and the immune system. It is needed for total development, to battle against several disorders and supports the reproductive system.
Vitamin A is from the fat soluble category that arrives from the unsaturated hydrocarbons like retinal, retinol, and beta-carotene. It is available in different foodstuffs such as fruits, vegetables, meat, fish, and milk products.
Carotenoids are the dark-skinned dye which is seen in plant foods and transforms into vitamin A like beta-carotene. Free radicals are getting destroyed by beta-carotene because of its antioxidant property and it also lowers the threat of cancer.
Vitamin A is obtained from animal foods such as cheese, poultry, meat, and dairy products and plant foods are from fruits and vegetables.
1. Whole Milk
Whole milk is more luscious than skimmed milk due to its cream content. It has additional nutritive components rather than skimmed milk. A cup of whole milk possess good amount of calcium, magnesium, protein, vitamin A, and D.
Green peas are nutritious and it can be eaten as side dish. One ½ serving of green peas provides 134% of the necessary worth of vitamin A, and 62 calories. It also has great amount of vitamin K, B, and C.
Few botanical researchers have shown that tomatoes are called as fruits. It has all the necessary vitamins and minerals. It has very less calories and the dish can’t be prepared without adding them. One tomato supplies 20% of the vitamin A required for the whole day and it even contains great amount of vitamin C and lycopene.
Spinach is a green leafy vegetable and it comes in the category of vegetable A. All the vegetable A category are less in calories. One serving of spinach gives 49% of the vitamin A required for daily needs. It even has vitamin C, K, iron, calcium, and manganese.
When we think of eye health, first comes carrot into our mind. Carrot has good amount of vitamin A and it enhances the vision. One carrot can provide 200% of daily recommended vitamin A content. It contains great quantity of fiber and also vitamin K, B, and C.
6. Sweet Potatoes
Sweet potatoes are appetizing and have great amount of nutritive values. One sweet potato provides 438% of the daily requirement of the vitamin A and 103 calories.
Mangoes are the most delicious fruit and loved by everyone in the world. It has sweet and tangy savor. It is packed with vitamins and minerals which supports a healthy diet. One cup of mango provides 36% of the recommended vitamin A and 107 calories.