VITAMIN-A RICH FOODS - Fruit | Vegetables | Grains | Non-veg | Milk Foods | Dry Fruits | Herbs | Lentils | Seeds

 

VITAMIN-A RICH FOODS 

Vitamin A (Fruit)

Although vegetables may have more appeal for vitamin A, many fruits are also rich in this essential nutrient. Here are some rich Vitamin A fruits to highlight: Fruit Vitamin A (IU per 100 grams) Mango 5,677 Papaya 3,326 muskmelon 2,072 Apricot 5,490 Grape 830 watermelon 825 tangerine 237 Guava 60 passion fruit 51 banana 75 As you can see, mango and papaya lead the way, providing high amounts of vitamin A per serving. Dried apricots are also a good source, making them a great snack option. Other fruits like cantaloupe, grapes and watermelon also contribute well. Remember, vitamin A comes in two forms: preformed vitamin A found in animal sources and beta-carotene found in plant sources like fruits and vegetables. Our body efficiently converts beta-carotene into vitamin A. Pairing fruits with healthy fats, such as avocado in a mango smoothie, can increase beta-carotene absorption.

VITAMIN-A RICH FOODS 

Vitamin A (Vegetables)

Vegetables are the richest food for Vitamin A. All vegetables provide Vitamin A in abundance. Below we have explained about Vitamin A. Vegetables Vitamin A (IU per 100 grams) Sweet potato 20,440 Butternut Squash 14,157 Kale (Green Cabbage) 10,368 spinach greens 9,301 turnip 6,970 Carrot 4,751 red capsicum 3,005 swiss chard 2,413 spinach 2,092 Romaine Lettuce 1,527 As you can see, sweet potatoes and butternut squash are by far the greatest vegetable sources of vitamin A, providing over 20,000 IU per 100 grams. Other good sources include kale, collard greens, turnip greens, carrots, red bell peppers, Swiss chard, spinach and romaine lettuce. Vitamin A is an essential nutrient that is needed for many functions in the body such as vision, immunity and cell growth. This is especially important for pregnant women and children.

VITAMIN-A RICH FOODS 

Vitamin A (grains)

While grains aren't generally considered the biggest players in vitamin A, few varieties contain trace amounts of this essential nutrient. Here are some grains rich in Vitamin A. अनाज Vitamin A (IU per 100g) sweet corn 3,151 lustful 82 Oatmeal 52 bulgur 31 brown rice 20 Millet 19 quinoa 12 As you can see, yellow sweetcorn is high in vitamin A, which can provide a significant amount of vitamin A per serving. Ancient grains like kamut and oats also make respectable contributions. While brown rice, bulgur, millet and quinoa provide vitamin A in small amounts, they can still be valuable inclusions in a balanced diet. It is important to note that the amount of vitamin A in grains can vary depending on soil conditions and processing. For example, whole grains generally have more nutrients than refined grains. Additionally, biofortified grains, especially those bred for higher levels of vitamin A, are becoming increasingly available in some areas.

VITAMIN-A RICH FOODS 

Vitamin A (Meat)

Meat can be a surprising but powerful source of vitamin A, which is important for immunity and cell growth. Meat Vitamin A (IU per 100g) DV% Beef Liver (Pan-Fried) 6,582  731% Liver Sausage (Liverwurst) 8,310 923% Duck liver (roasted) 5,221 578% Chicken Liver (Pan-Fried) 4,133 460% Kidney, Beef (Braised) 2,555 284% Tuna, mild (canned in water) 195 22% Salmon, Sockeye (wild caught) 136 15% Ground beef 65 7% 🠊 Meat, especially liver, is a champion of preformed vitamin A. Be mindful of their cholesterol content and consume them in moderation. 🠊 Lean meat has less vitamin A content. Combining these with fruits or vegetables rich in beta-carotene can increase absorption. 🠊 Always choose a quality source for fresh or canned meat products. Adding these vitamin A-rich meats to your diet can be a great and tasty way to meet your daily needs of this essential nutrient. Remember, a balanced diet with other vitamins and minerals is essential for good health.

Vitamin A (foods made from milk)

MILK FOODS Vitamin A (IU per 100g) Milk 162 fortified low fat milk 325 Cheddar Cheese 325 swiss cheese 317 Cheese 140 plain curd 99 butter 150 Ice Cream (Vanilla) 75 🠊 Milk and Vitamin A Content Vitamin A content may vary depending on fat content and fortification level. Forti Pyramid milk generally provides significantly more vitamin A than non-Forti Pyramid milk. 🠊Focus on the common milk and food items above, but there are many other spices with varying vitamin A levels. 🠊While milk and products offer some vitamin A, they are not the greatest sources compared to stalks and fruits. For best intake, vary your diet with different foods.

VITAMIN-A RICH FOODS 

Vitamin A (Dry Fruits)

DRY FRUITS Vitamin A (IU per 100g) apricots, dried 5,490 Mango, dried 1,650 Raisin 1,723 Dates 57 dried figs 53 plum 47 As you can see, dried apricots, reign supreme when it comes to Vitamin A in the world of dried fruits. While other substitutes like raisins and dates are available in good quantities, they are less in comparison to apricots. Remember, even though dry fruits are rich in nutrients, they are also high in sugar. Moderation is important to get the most out of their benefits without increasing your daily sugar intake.

VITAMIN-A RICH FOODS 

Vitamin A (herb)

herb Vitamin A (IU per 100g) Gooseberry 530 Ashwagandha 575 carrot leaf 16,491 Drumstick leaves (Moringa) 15,052 Spirulina 5,900 fenugreek leaves 4,673 parsley 15,165 spinach 2,092 sweet potato leaves 14,192 Some herbs like carrot leaves, drumstick leaves and parsley are surprisingly powerful sources of vitamin A, even better than common fruits and vegetables. These can be incorporated into your food in different ways, such as adding to curries, soups or using them as garnish. Remember, just like fruits, absorption of vitamin A from herbs can be increased by consuming them with healthy fats. Additionally, to maintain vitamin A levels, it is best to eat some herbs like amla (Indian gooseberry) raw or at least cooked.

Vitamin A (lentil)

lentil (Daal) Vitamin A (IU per 100g) Moong lentil 1,000 Chickpea lentil 500 urad dal 400 Pigeon Pea 300 Red Lentil 200 Pea 100 Moong dal is the best source of vitamin A, containing 1,000 IU per 100 grams. Other pulses also contain good amount of Vitamin A, but it is less than moong dal. Vitamin A is an essential nutrient which is necessary for eyesight, immunity health and cell growth. This is especially important for pregnant women and children. Lentils are a nutritious food that is a good source of protein, fiber and other vital nutrients. They can also be a good source of vitamin A, which is an essential part of a healthy diet.

Vitamin A (seeds)

Dry Fruits and Seeds Vitamin A (IU per 100g) Sunflower seeds 1,100 flax seeds 800 pumpkin seeds 1,000 chia seeds 600 Sesame seeds 500 Groundnut 400 Almond 300 Walnut 200 Sunflower seeds, pumpkin seeds, and flax seeds are the richest and best sources of vitamin A. Seeds are also rich in nutrients, such as protein, fiber, and healthy fats. The seeds can be eaten in a variety of ways, such as in salads, smoothies, or as a snack. They are a nutritious and delicious meal or complete diet.