Vitamin A-Packed Foods

Vitamin A, also called retinol, plays a huge role in our health. From boosting our body’s immunity to keeping our skin well nourished, the functions of this vitamin are plenty. In this article, we’ll look at some vitamin A-rich foods and how you can incorporate them into your diet.

You may have heard the old adage that carrots are good for your eyesight. But, did you know that the reason for this is their rich vitamin A content? This powerful nutrient, also known as retinol, supports healthy vision and plays a crucial role in several other bodily functions like your immune system. It's thus important to include a diverse range of foods that are rich in vitamin A. In this article, we will learn about some vitamin A sources and ways you can incorporate them into your diet.

Foods High in Vitamin A

Vitamin A is available in 2 forms:

• Carotenoids: These are found in plant-based foods like fruit and vegetables
• Pre-formed vitamin A: These are found in animal-based foods, and includes retinol.

These are converted into vitamin A by the body. Now, let’s take a closer look at the main foods rich in vitamin A:

Vegetables High in Vitamin A

• Green leafy vegetables:

Leafy green vegetables play a crucial role in maintaining a healthy diet. Not only are they abundant in vitamin A, they also provide a wealth of other essential vitamins, minerals, and fiber while being low in calories, making them ideal for weight management. Incorporating a variety of leafy greens into your diet can provide a multitude of health benefits. These include a lowered risk of obesity, heart disease, high blood pressure, and mental decline.

• Other vegetables:

Apart from green leafy veggies, other vegetables are also packed with vitamin A. They also have loads of other benefits. For instance, carrots are one of the most easily available vitamin A sources. Carotenoids found in carrots can significantly boost eye health. They are also linked to a reduced risk of eye conditions like including age-related macular degeneration (AMD). Sweet potatoes are another readily available source of vitamin A, known to have anti-inflammatory and antioxidant properties.

The following table provides the amount of carotenoid present in the above-mentioned vegetables:

Get your daily dose of vitamin A through delightful recipes like:

• Spinach Carrot Corn Sabji
• Sweet Potato Hummus
• Amarnath thoran

Fruits High in Vitamin A

Fruits are not only delicious, but they're also packed with numerous vitamins like vitamin A. They’re also packed with antioxidants that help reduce inflammation occurring in the body. Orange also contains a high amount of vitamin C, which helps boost the immune system. Dry fruits are also packed with nutrients like iron and potassium, and make for easy snacks. Research shows that both fresh and dried mangoes are foods that are high in vitamin A

The table below provides the amount of carotenoids present in these delicious fruits:

Fruits are best enjoyed in their natural form. However you can also have them through tasty drinks like Mango Lassi, Papaya Milkshake and Fig and Apricot Milkshake.

Other Foods High in Vitamin A

Apart from fruits and veg, other foods contain vitamin A in the form of retinol. These include:

Millets:

• Millets are rich sources of vitamin A and are a staple in Indian households. They’re also loaded with protein, fiber and other vitamins like vitamin E and B, along with other bone-strengthening minerals like calcium and phosphorus.

• Legumes: Legumes are an abundant source of nutrients, such as carotenoids, fiber, protein, carbohydrates, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. Additionally, these plant-based foods are naturally low in fat, almost devoid of saturated fat, and contain no cholesterol.

The following table provides a few types of millets and legumes packed with carotenoids:

Certain foods, like eggs and meat contain retinol, another form of vitamin A. These include:

• Egg: Eggs contain a significant amount of retinol, and are easy foods to incorporate into your daily diet. Including at least 2 eggs daily may help you combat vitamin A deficiency, boost immunity and improve vision health.

• Chicken: Chicken is one of the best vitamin A-rich foods, being affordable and very accessible. Different parts contain varying levels of retinol, with the liver containing the most amount of retinol.

• Fish: Fish is a nutrient-rich food that is packed with vitamin A, as well as omega-3 fatty acids, vitamins D and B2 (riboflavin), calcium, phosphorus, and a variety of minerals including iron, zinc, iodine, magnesium, and potassium.

The following table provides the amount of retinol available in these foods:

Incorporate these vitamin A-rich foods through delicious and easy recipes like Fish lo mai gai, boiled egg sandwich or palak chicken curry.

How Can You Get Enough Of Vitamin A

You can incorporate a vitamin A-rich diet into your routine using the above-mentioned foods. As outlined in the RDA 2023 guidelines, the daily recommended vitamin A intake for women is 840 μg, and for men, it is 1000 μg.

However, before you start on a vitamin A-rich diet, it is advisable to consult with a healthcare practitioner, especially if you have pre-existing health conditions or concerns.

Conclusion

To sum up, it’s important to be mindful of the different vitamin A food sources and their benefits. By starting a conversation with your healthcare practitioner about the right amount to consume, you can make sure that you’re getting the correct amounts for you. Remember food is fuel, and fueling your body with healthy choices like those containing Vitamin A can lead to a longer and healthier life.