Vitamin A rich food Vegetarian | Supplements for Vitamin A

Whether you grew up being encouraged to eat fresh carrots by your mother or grandma, you will be aware that it is beneficial to your eyes. The reason for this is that it contains Vitamin A, which is essential for maintaining your vision. Vitamin A is a vitamin community that mostly consists of retinoids, which are present in animal food sources, and carotenoids, which are found in plant food sources. These collectively lead to a variety of bodily functions, including immune system formation, cell growth and development, and skin health.

They are also said to have antioxidant properties, especially carotenoids, and thus aid in fighting free radicals in the body, potentially preventing cancer in some cases. Night blindness is a common complication of Vitamin A deficiency. Below is a list of Vitamin A-rich foods for vegetarians in India.

Vitamin A Rich Food Vegetarian

A Vitamin A-rich diet is essential for our health, and it is particularly important for pregnant women. Vitamin A is widely found in natural food sources, mostly those that are bright red, yellow, or orange, though many people take cod liver oil as a substitute. We all know that Vitamin A is vital for preserving our vision, but it is also essential for boosting our immune system and keeping our reproductive system safe!

The windy season has arrived, bringing with it a slew of illnesses such as the common cold, pneumonia, and fever. We need a very good immune response to hold these pathogens at bay, so how do we get one? It’s as simple as eating foods rich in Vitamin A!

What is Vitamin A, and what are its sources

Vitamin A is a fat-soluble vitamin that is derived from unsaturated hydrocarbons. Retinol, retinal, and beta-carotene are examples of antioxidants. Carotenoids include alpha, beta, and gamma carotene, which are converted to Vitamin A. Carotenoids, such as beta-carotene, are dark-coloured pigments present in plant foods that are processed into Vitamin A. Beta-carotene is an antioxidant that helps to protect cells from free radical damage. Free radicals are responsible for many chronic illnesses and play an important part in the ageing process. Taking Beta-carotene supplements can also help reduce the risk of cancer.

Dietary sources of Vitamin A include two forms. Animal products such as fish, poultry meat, and dairy foods contain preformed Vitamin A. Pro-Vitamin A is derived from plant-based foods such as fruits and vegetables. Beta-carotene is the most abundant form of provitamin A. It is also possible to include it in dietary supplements. Maintaining an adequate amount of Vitamin A aids in the treatment of a variety of health problems. It’s still essential for fertility and breastfeeding.

Include the following Vitamin A-rich foods in your diet for Vitamin A.

1. Carrots

Carrots are high in Vitamin A, which is found in the form of beta-carotene, a powerful antioxidant. It would increase your vision and raise your immunity if you eat it regularly! One carrot contains 7835 IU of Vitamin A, while one serving (100 grammes) contains 17033 IU.

2. Spinach

If you like spinach, you’re in luck! A cup of spinach contains 2,813 IU of Vitamin A. So, eat spinach soup this winter to boost your immunity immediately!

3. Sweet potato

This root vegetable is popular during the cold season because everybody enjoys the flavour! But did you know that 100 grammes of sweet potato contain 19218 IU of Vitamin A, which is 384 per cent of the daily recommended amount? This vegetable is also low in calories, with just 100 calories per serving, so eat it if you want to lose weight or eat well!

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4. Lettuce

Lettuce is a delicious leafy vegetable that can immediately improve the flavour of any dish! This meal should surely be a part of your regular diet! One cup of shredded iceberg lettuce contains 361 IU of Vitamin A.

5. Cantaloupe

Looking for a low-calorie vegetarian source of Vitamin A? Consume cantaloupe! Cantaloupe contains 3382 IU of Vitamin A per 100 grams, which will help you meet 68 per cent of your daily recommended intake of Vitamin A.

6. Bell pepper

You should eat it raw in a salad or prepare it with something! But did you know that one cup of chopped bell peppers contains 4665 IU of Vitamin A, which is nearly the entire daily Vitamin A requirement?

7. Squash

One of the best Vitamin A-rich foods is this flavorful, tasty, and nutritious vegetable. 100 grammes of cooked butternut squash contains 11155 UI of Vitamin A. So, have it now to reap a variety of health benefits!

8. Grapefruit

Grab a grapefruit if you’re looking for something tasty and refreshing! This fruit’s red or pink counterpart stores approximately 2,830 IU of Vitamin A. So, what are you holding out for? With this fruit, you can instantly increase your immunity!

9. Broccoli

We simply cannot overlook this vegetable when it comes to Vitamin A-rich foods! Broccoli is a good source of Vitamin A, with 3,788 IU per bunch. So, if you want to stay balanced this season, include it in your diet!

10. Papaya

Can you like papaya? If you answered yes, then this is fantastic news for you! Small papaya provides about 30% of the daily recommended amount of Vitamin A. Add it to your smoothies or eat it raw; it will undoubtedly improve the health of your skin and vision!

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11. Pumpkin

The star of Halloween parties is a nutrient-dense superfood. When it comes to Vitamin A, one hundred grams of pumpkin contains 170 per cent of the daily need. You can use it to make soups, pies, sandwiches, and even a common Bengali dish called Labra by combining it with other vegetables.

12. Parsley and other herbs

If you like sprinkling chopped parsley on almost everything you eat, from toast to grilled meats, you’re doing yourself a favour. It not only adds flavour to sauces, but it is also rich in Vitamin A. Other herbs, such as basil, coriander, thyme, and others, have the same effect. They can be tiny in number, but they are not in nutrients.

13. Tomato

For good cause, this is perhaps the most widely used ingredient in Indian cuisine. It is a good source of antioxidants and vitamins. Lycopene in tomatoes has been shown to inhibit the growth of cancer cells, including prostate, stomach, and colorectal cancer. It is also believed to contain chromium, a mineral that aids in the regulation of blood sugar levels.

14. Milk

A glass of milk a day will be very beneficial to your health. It is not only the greatest source of calcium, but it is also high in vitamins. It’s no surprise that it’s almost a tradition in every Indian household for the children to have a glass of water every day. Fortunately, there are a variety of flavours to make it a delectable treat.

15. Mustard greens

They have a hot and crunchy taste to them. It is also known as leaf mustard and is one of the most nutrient-dense green-leafy vegetables. Mustard greens, which are high in flavour and nutrients, can be eaten raw or baked. This is referred to as a dietary powerhouse because it contains 118 per cent of the daily need for Vitamin A. They also contain folate, fibre, protein, Vitamin C, Vitamin E, manganese, magnesium, carotenes, vitamin K, and flavonoid anti-oxidants.

Vitamin A supplements

Although nature provides various sources of Vitamin A, there may be situations where people are unable to absorb the vitamin from food. Additionally, health problems such as digestive disorders or certain medications can interfere with nutrient absorption. In this case, over-the-counter Vitamin A supplementation will come in handy.

1. Nature’s Way Vitamin A 10000 IU

This is the most often prescribed Vitamin A supplement. These tablets are soft gel capsules filled with raw cod liver oil. These tablets are free of gluten, dairy, and artificial colours and flavours. They have a potency of 10,000 IU.

2. Healthvit Vitamin A Dry Capsules

Another well-known brand that provides Vitamin A in the form of dry tablets is Healthvit. These tablets are available in a variety of potencies, including 10,000 IU and 5000 IU. They can be taken one to four times a day, or as directed by a doctor. They have no natural colours or flavours.

3. Puritan’s Pride Pro-Vitamin A

Puritan’s Pride Beta Carotene tablets contain 10,000 IU of beta carotene. They are Vitamin A pills with a fast release of Vitamin A that can be easily converted for body use. They are usually recommended for adults, with a daily dose of one tablet. These capsules are derived from carrots, giving them a rich orange colour.

4. Liquid Vitamin A Palmitate, 30 ml

Vitamin A in liquid form, Palmitate, is a highly condensed liquid of Vitamin A in the form of water-soluble droplets. One reduction every day with food or drink is the minimum dose. Liquid Vitamin A aids in the rapid absorption of Vitamin A into the bloodstream.

5. Food Science Superior A

Superior A by Food Science is a high-potency Vitamin A supplement used to improve immunity, skin, and eye protection. Each soft gel capsule contains a high concentration of antioxidants, which help the body resist free radicals and prevent cell harm. They contain no artificial colours or flavours, and the prescribed daily dose is one pill.

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Benefits of Vitamin A-rich food vegetarians

• Fights with Infections
• Healthy Eyesight
• Prevent Ocular Diseases
• Healthy Bones
• Strong Teeth
• Regeneration
• Prevent Urinary Stones
• Boost Immune System
• Cancer prevention
• Healthy Skin
• Reduce Acne and Wrinkles
• Reduce Stretch Marks
• Healthy Scalp
• Reduces Dandruff

Side effects of Vitamin A-rich foods in India

• Increased bone loss
• Nausea
• Dizziness
• Stomach Pain
• Skin Peeling
• Excessive skin stickiness
• Carotenosis is a condition where the soles and palms can turn yellowish-orange in colour
• Liver Damage
• Birth defects during pregnancy

How to consume Vitamin A

• Avoid eating them in big or small amounts. This will affect your fitness.
• Excessive Vitamin A consumption causes birth defects, liver anomalies, central nervous system dysfunction, reduced bone mineral density, osteoporosis, and other health problems.
• Low Vitamin A levels may result in night blindness, xerophthalmia, keratomalacia, maternal mortality, decreased capacity to combat diseases, measles, respiratory and diarrheal infections, decreased growth rate, poor bone formation, and other problems.
• Before taking Vitamin A supplements, please consult with your doctor.
• The majority of the foods we eat daily contain some amount of Vitamin A.
• Often, multivitamin supplements contain Vitamin A as well.

Vitamin A, like all nutrients, should be ingested in the prescribed amounts; exceeding or underdosing will result in health complications. Hope you have got the best Vitamin A-rich food, Vegetarian. You can find all such information about health education on our website. If you have any queries or questions, do let us know in the comments section below. We answer all the questions and provide information only after thorough research from trusted sources. Send this article to friends and family and let them know to include these Vitamin A-rich foods, Vegetarian in India, in their diets.