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Top 10 Indian Foods Rich In Vitamin A

Vitamin A : 

Vitamin A also known as a fat-soluble vitamin that the human body needs for the normal functioning of many organs. It is also important for maintaining and keeping healthy skin and vision throughout the human life span. The human body cannot make Vitamin A, so it must be obtained from dietary sources such as animal products, fortified foods, and certain vegetables. Vitamin A plays an essential role in the development of healthy teeth and bones, as well as in maintaining healthy eyesight and skin. It also helps to defend against infections by boosting the immune system.

  • Vitamin A refers to a group of nutrients, majorly containing retinoids, found in animal food sources, and carotenoids, found in plant food sources
  • Helps in building immunity, cell growth and development, vision, reproductive health and improving skin health
  • It has antioxidant properties, particularly carotenoids, and thus they help in fighting against free radicals in the body, preventing cancer-producing cells in body
  • Vitamin A deficiency commonly leads to an ailment known as night blindness, profound changes in the smooth muscle that surrounds the airways causing the adult lungs to respond to environmental or pharmacological stimuli with excessive narrowing of airways
  • Retinoic acid (RA) – the active metabolite of vitamin A – is essential for normal lung development
  • Vitamin A is important for pregnant women, according to a study short-term deficit of vitamin A while the lungs are being formed in the baby during pregnancy is linked to asthma later in life
  • Vitamin A is largely available in natural food sources, mainly in those that are bright red, yellow or orange in colour, although cod liver oil is consumed as a supplement by many


Sources of Vitamin A and How Much We Need

Top 10 foods rich in vitamin A diet food

1 Carrot2 Green Leafy Veggies
3 Sweet Potatoes4 Bell Peppers
5 Broccoli6 Papaya
7 Milk8 Fish
9 Pumpkin10 Musk Melon

Ten Important Indian Food Rich in Vitamin A –

1.  Carrot :

  • Excellent source of vitamin A and it comes in the form of beta-carotene, which is a very healthy antioxidant
  • Helps improve your vision and boost your immunity
  • 100grams of carrot has 28 calories and 835 mcg of Vitamin A in it
  • One can have it raw, sliced and tossed in salads, or juiced

2.  Green Leafy Veggies :

  • Leafy green vegetables like spinach, lettuce etc are pretty rich in Vitamin A
  • Richest sources of plant nutrients
  • One 100 gm serving of spinach packs as much as 524 mcg of Vitamin A and gives us 23 calories
  • Everyday consumption is recommended
  • Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels
  • There are many ways to prepare spinach it can be taken canned or fresh and eat it cooked or raw

3.  Sweet Potatoes :

  • Sweet potato is a great source of dietary fiber and is rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A
  • Improved blood sugar regulation and reduced oxidative damage and cancer risk
  • Gives a fell of filling and taste delicious
  • Mostly used in cold season because everyone likes the way it tastes
  • It can be taken steamed and sprinkled with a little spices or baked /as wedges rather than potatoes
  • Or you can also use to make warm salads and soul nourishing soups
  • 100 grams of sweet potato has 86 calories and provide you 189 mcg of vitamin A

4.  Bell peppers :

  • One of the sources of Vitamin A, highly nutritious and have numerous health benefits
  • Taste enhancers in both vegetarian and non-vegetarian dishes
  • Have pro-heart benefits
  • Prevent cataracts
  • Prevent blood clot formation in the veins
  • Reduces the risk of heart strokes and diseases
  • 100 grams holds 31 calories and packs as much as 24% of Vitamin A in it

5.  Broccoli :

  • Broccoli is your most trustworthy healthy companion
  • You can eat it raw or cooked
  • This green cruciferous vegetable has 31 mcg of Vitamin A in 100 gm
  • Full of fiber and just about 30 calories
  • It also detoxifies your blood and flushes out harmful stuff
  • Used in salads, pizzas, pastas or simple stir fry or curry recipes

6.  Papaya :

  • Papaya is rich in anrioxidant and Vitamin A
  • Reduced risk of heart disease, diabetes, cancer, aiding in digestion, improving blood glucose control in people with diabetes
  • Lowering blood pressure, skin health, vision health and helps in improving wound healing
  • Papaya has 47 mcg of Vitamin A in 100 gm and has 39 calories
  • Add it to your smoothies or eat them raw

7.  Milk :

  • A glass of milk a day can do wonders to your health
  • Gives strong bones and teeth, muscle movement, and nerve signals
  • Not only is it the best source of calcium, but also comes loaded with Vitamin A
  • Per 100 g of milk has 28mcg Vitamin A and gives us 60 calories
  • Used in a variety of foods

8.  Fish :

  • Fish is a low-fat high quality protein
  • Filled with omega-3 fatty acids and vitamins
  • Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium
  • Plays a major role of a healthy diet
  • Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke
  • The more bones the fish has, the tastier it is can be taken baked, in gravy and fries
  • Gives around 200 calories per 100gm

9.  Pumpkin :

  • Pumpkin is very nutritious and low in calories (26 calories)
  • When it comes to vitamin A, per 100 grams of pumpkin provides you 170% of your daily vitamin A requirement
  • Benefits of pumpkin includes immunity, skin, eye and heart health and various metabolic syndrome
  • You can use it to make soups, pies, snacks, or even mix it with other veggies

10.  Musk melon

  • Packed with a bevy of minerals and antioxidants, melons are a storehouse of health benefits
  • Per 100gm it gives 34cal and 67% of Vitamin A
  • Helps in digestive health, promotes hair growth, regulates blood pressure, eye health, immunity, skin health and combat stress, arthritis and toothaches
  • Used as dressings in salads, smoothies, juices or eaten raw fruit

Vitamin A Deficiencies and Side Effects

  • Vitamin A deficiency can lead to several diseases night blindness, dry eyes, and skin problems. 
  • Other side effects are a loss of appetite, weight loss, and an increased risk of infections.
  • It can cause night blindness, dry eyes, and skin problems. Other side effects are a loss of appetite, weight loss, and an increased risk of infections. 
  • A lack of vitamin A can also cause problems with the immune system and lead to a lowered resistance to infections. 
  • There are risks for other diseases like measles or malaria.

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