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

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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.



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