Rich in vitamin A, carrots are forever on your mom’s healthy food list for you. But why is that? The reason is pretty simple. Vitamin A aids in taking care of not just your vision, but also in contributing towards building your immunity, tissue growth and overall development of your body. In this article, we are going to talk about which are those vitamin A rich food found in India. To stay fit and healthy, make sure you eat these fruits and vegetables high in vitamin A.
Additionally, this vitamin also gives you good skin. When you have regular and good amount of Vitamin A in your diet you can enjoy healthy and beautiful glowing skin. This is also known to fight against the oxidative stress due to free radicals in your body. It also prevents cancer and other high risk diseases like strokes.
People who are vitamin A deficient can experience night blindness. So, to keep yourself healthy and have good eyesight Vitamin A is required
Top Foods Rich in Vitamin A in India
1. Mustard Green
Mustard green also known as Sarso ka saag, has a spicy and plant like flavour. It is the most used green leafy vegetables apart from spinach in India. You can have it raw or in cooked form. A lot of people especially in Northern India, use this leafy vegetable a lot in their everyday food items. It can give you around 120 % of RDI of Vitamin A. Not just that, it’s also a very good source of Folic acid, Vitamin C and antioxidants like flavonoids.
2. Whole milk
You may love whole milk because of its rich and creamy taste. It may be high in fatty acids, but is also a good source of vitamin A along with calcium, magnesium and proteins. The dietary source of protein along with other minerals can help you become stronger and healthy. This is the reason that milk makes an important part of kid’s breakfast.
3. Green peas
Green peas are highly and commonly used in making dishes all across in India. These are slight sweet in taste and contains around 135% of daily requirement value of Vitamin A. They also contain beta-carotenes and Vitamin K along with Vitamin C and D. Peas are also good source of vitamin B9. You can include them in your everyday vegetables and even in making vegetable soups.
Tomatoes maybe a fruit that comes with wonderful benefits. Tomatoes are added in Indian delicacies everyday. And do you know one single tomato of around 100 grams can give you 20% of the daily requirement of Vitamin A. Yes, they are not just a good source of Beta carotenes but lycopene as well. Lycopene is also good to fight against the oxidative stress and free radical damage.
Spinach or Palak is a powerful food item. Being a rich source of Folic acid, this green leafy vegetable can meet around half of the daily requirement of Vitamin A. It is the richest source of some of the most required minerals and vitamins. Regular intake of spinach can keep you healthy and make your skin glowing.
When it comes to getting vitamin A from your food items, carrot tops the list. Carrots are the most easy to get, tasty and richest source available. One carrot can give you double the amount of Vitamin A that is required for the daily well-being. Carrots are also good source of vitamin B, C, vitamin K and magnesium. It also has dietary fibre that maintains a healthy gut and also prevents constipation. You can have carrot in your salads and also in the dishes.
7. Sweet potatoes
Sweet potatoes offer double amount of Vitamin A then carrots. Yes, they can give you around 425% of RDI of Vitamin A. Sweet potatoes can be taken in boiled form. A lot of time, they are also used as a part of vegetable salad. You can also sprinkle some sprouts to make it more delicious.
8. Red Bell Pepper
Bell peppers which are yellow and red in colour are high in lycopene, beta carotenes. They have ample amount of Vitamin C along with minerals like magnesium, iron and potassium. The taste enhancing vegetable can be consumed raw or in their cooked form this is highly used in pizza and other delicacies that you can make at home. Red bell pepper can give you around 25% of the vitamin A needed per day.
The pungent and tasty food item can enhance the deliciousness of your food. But also comes with lot of health benefits. One tablespoon of this item gives you around 70% of the daily required vitamin A. It is also rich source of calcium, potassium and Vitamin C along with Vitamin K.
The lean beef is a good source of vitamin A that contains around 90% of the daily Vitamin a requirement in just 100 grams. It is also rich in minerals like zinc, magnesium, iron and antioxidants to fight diseases.
Best Vitamin A Rich Fruits in India
Mango is the king of fruits and is the most loved fruit for both kids and adults. It is a summer fruit that promote healthy skin and health. 1 cup or 100 grams of mangoes, give you around 30% of the daily required amount of Vitamin A. This fruit is commonly found in India, therefore it is not hard to meet the vitamin A requirement.
The tropical fruit is loaded with enzymes, minerals, antioxidants and vitamins like A, K, C and B complex. One papaya around 400 grams, offers 25% of the daily required quantity of Vitamin A. Papaya can also be added to fruit salad. Raw papaya is not recommended for pregnant ladies, so you can have other sources to get this vitamins.
Cantaloupe, also known as kharbuja in India is a juicy and very delicious fruit. The fleshy fruit has a bright yellow orange color that looks enticing. It comes with multiple health benefits and can prevent you from a lot of high risk diseases. They are low in calories and have high water content. It can supply numerous vital vitamins and nutrients that promotes good eyesight, health and immunity. One slice of cantaloupe can give you around one 10% of the required vitamin A. And that is with low calories. People on diet can take help from this fruit to meet the requirement of vitamin-A without getting loads of calories in your body.
14. Dried apricots
Dried apricots are delicious snacking food item that contains nutrients and antioxidants. Dried apricots are one of the richest sources of Vitamin A. One cup of dried apricot can give you around 90% of the needed vitamin A but the calorie count is a little higher, which is 300 calories in one cup.
Pumpkin is a delicious fruit that is used as a vegetable in India. It gives you around 160% of vitamin A which is half of the amount given by carrots, but yet it has high amount considering the amount.
Other than that you can also take help from the vitamin A supplements like cod liver oil which are good source of vitamin D along with DHA and Vitamin A.