Vitamin A rich recipes | Beta Carotene | Retinol Rich Indian Recipes |
Vitamin A is a fat soluble vitamin that is also a powerful antioxidant.
We get vitamin A from a variety of sources. Two of the most common sources are retinol and beta-carotene. Vitamin A is also called Retinol as it makes the pigments for the retina of the eye.
Retinol is present in animal sources like dairy products, eggs, fatty liver and fish.
The other type of Vitamin A, which is obtained from colorful fruits and vegetables, is in the form of “pro Vitamin A” carotenoids, which are converted to retinol by the body after the food is ingested.
Beta carotene, a type of carotenoid which is found primarily in plants, needs to first be converted to active Vitamin A in order to be utilized by the body. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc.
The daily RDA (recommended daily allowance) of Vitamin A is 4,800 micrograms (MCG). Any vegetable or fruit which has 1,000 mcg or more is considered high in Vitamin A. Cooking carrots make the Vitamin A more bio available to the body and cooking it with a oil or ghee makes it even absorbable to the body.
Vitamin A plays a critical role in maintaining healthy vision. In its retinal form it combines with the protein ‘opsin’ to form rhodopsin which is an essential light absorbing molecule that aids is vision, especially in dim light. A prolonged deficiency of vitamin A can lead to night blindness.
Apart from vision, other functions of vitamin A are cell growth, building immunity, promote healthy skin, and being an antioxidant it neutralizes the action of free radicals in the body, which can cause cellular damage. Consuming a diet high in antioxidants is also a way to naturally slow ageing.
5 Key Functions of Vitamin A
||5 Key functions of Vitamin A
||Promote Healthy Skin
||Neutralise harmful free radicals
Vitamin A Rich Indian Recipes
Vitamin A Rich Indian Juices and Smoothies Recipes
Orange, red and yellow fruits and vegetables are known to top the list of vitamin A rich foods. Turn to juices early in the morning to make a part of your day’s requirement.
A simple juice is Red Capsicum, Carrot and Apple Juice. This attractive juice has a chockful of vitamin A and vitamin C to build your immunity. Remember to have it immediately to reap its health benefits.
red capsicum, carrot and apple juice recipe | Indian red bell pepper carrot juice | healthy carrot apple juice |
Second in the list are green leafy veggies. These are packed with vitamin A along with other antioxidants to keep inflammation at bay. Spinach the most common veggies is perfect for juicing. Try the Spinach and Mint Juice. It has the perfect lingering taste due to the addition of lemon juice and cumin powder.
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On days when you are in a hurry and yearn for a satiating drink, opt for a smoothie like Papaya Mango Smoothie. Both papaya and mango are a good source of vitamin A. They work towards healthy vision and delays the onset of cataract.
Papaya Mango Smoothie ( Healthy Breakfast)
Ova Vegetarians can opt for Carrot Tomato and Egg Smoothie. A glassful of this drink is indeed satiating.
carrot tomato egg smoothie recipe | Indian vegetable egg smoothie | healthy capsicum, carrot egg smoothie | protein egg smoothie | protein shake with eggs |
Vitamin A Rich Indian Breakfast Recipes
Rotis and parathas are Indian staple food. They enjoy it for breakfast, main meals as well as snacks. Carrot Parathas are best suited then. Simple to make and perfect to keep you going till next meal. Each Carrot Paratha fulfils 9% of daily requirement of Vitamin A.
carrot paratha recipe | Indian gajar ka paratha | easy breakfast recipe | healthy carrot paratha |
Another healthy breakfast option is Nutritious Jowar Tomato Chila. No soaking and fermenting and ready in a jiffy! To make it more vitamin A enriched, add a handful of chopped methi leaves.
healthy jowar tomato cheela | jowar flour cheela | multi flour chila | weight loss cheela |
Vitamin A Rich Indian Snack Recipes
If you looking for a satisfying snack, then turn to Tomato Omelette – it’s is the desi version of a pancake. Also called as tomato cheela, this is easy to make anytime you come home hungry.
Tomato Omelette Recipe
Surprising though it may sound, but sweet potatoes are also a good source of vitamin A. All you need to remember is to not deep-fry them and add calories. Turn to wiser cooking method. Use a tava to cook tikkis instead of oodles of oil. Try our recipe of Sweet Potato Tikkis. As an added vitamin A boost, we have served it with Tomato Raita.
Sweet Potato Tikkis with Tomato Raita
Grilled Broccoli is another way of vitamin A intake. All you need is to invest in a good griller pan and you are ready to make a healthy snack.
Grilled Broccoli Recipe
As a cold starter / snack, we present to you Malai Paneer Bell Pepper Balls. Fresh paneer crumbled and coated with finely chopped coloured capsicum. Add some mixed herbs to paneer to make them more fascinating.
paneer bell pepper balls recipe | healthy malai paneer capsicum balls | Indian cold starter | cottage cheese bell pepper balls |
Vitamin A Rich Indian Soup Recipes
Soups are the best start to any meal. And if they are filled with vitamins and minerals and less of fat leaden ingredients, you are all set for a nourishing start.
Our simple Healthy Indian Tomato Soup is a pure vitamin A rich treat. This bright red colour soup attracts kids too.
Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida |
Another simple but delectable soup is packed with goodness of folic acid and vitamin A from capsicum and tomatoes is Roasted Capsicum Soup.
Roasted Capsicum Soup
You would never have imagined the possibility of preparing such a luxuriant clear soup at such a low-calorie count! This Healthy Broccoli and Carrot Soup is delightful soup brims with the goodness of veggies, and radiates the pleasant aroma and flavour of celery.
broccoli broth | healthy veg clear broccoli carrot soup | veg broccoli carrot broth |
Vitamin A Rich Indian Salad Recipes
Salads are the one of the healthiest meal you can rely on. Loads of veggies, a lemon and / or olive oil based dressing is what makes a healthy salad bowl. Try Kale Masoor Veg Antioxidant Salad.
Kale, Masoor Veg Antioxidant Healthy Office Salad
Raitas are equally healthy if made the right way with healthy ingredients. They include probiotic curd as their base ingredient.
Paired with palak to make Spinach Raita, it abounds in protein, vitamin A, vitamin B2, calcium and phosphorus. This is great to make your bones strong and have a glow on your skin. One serving of Spinach Raita provides 1305.8 mcg of vitamin A.
palak pachadi recipe | South Indian spinach raita | spinach yoghurt raita |
Vitamin A Rich Lunch and Dinner Recipes
Lunch is more calorie dense than dinner. Prefer dinners to be slightly light. Why think of including veggies only in the form of sabzis? Try adding them artfully. Pair vitamin A rich veggies like coloured capsicum and broccoli with brown rice and enjoy a small portion of Healthy Broccoli Rice.
Indian style broccoli fried rice recipe | broccoli fried rice recipe | healthy veg broccoli fried rice |
Want a complete antioxidant vitamin A boost. Here’s a satisfying salad which has 5 veggies in one recipe – Avocado Broccoli and Bellpepper Salad. It has flaxseeds for added fiber. The olive oil, lemon juice and mixed herbs dressing is an added flavour boost. It is a true weight watchers delight.
avocado vegetable Indian dinner salad recipe | healthy avocado broccoli salad | avocado capsicum salad with flaxseeds |
Dairy products, especially paneer are also a fair source of vitamin A. Learn how to make Paneer at Home and then just go ahead and explore your creativity.
We suggest Paneer Veggie Wrap as a one dish meal option for lunch or dinner. The green chutney, onions sprinkled with chaat masala gives a perfect desi Indian touch to this wrap.
Paneer Veggie Wrap
How about Methi Oats Roti? Simple to make and easy to carry. Methi peps up even the simplest of the dish. Just a bowl of curd is enough to make meal times pleasant at work.
Methi Oats Roti
Orange Tabbouleh is perfect for dinner. Broken wheat adds in fiber and protein, oranges and tomatoes add vitamin A and vitamin C and spring onions add the necessary crunch. Parsley adds flavour along with vitamin A to boost your immunity and build a defence system against bacteria and virus.
Orange Tabbouleh, Healthy Orange Tabbouleh
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