Vitamin A rich Indian 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 :

1. eggs and dairy products ( milk, butter, paneer, curd ),
2. yellow-orange fruits  
3. yellow-orange vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin
4. Vegetables like spinach, kale, sweet potateos, 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

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.  One serving of palak pudina juice for weight loss delivers 47% folic acid, 86% vitamin A, 70% Vitamin C, 16% Calcium, 15% Iron of your Recommended Dietary Allowance ( RDA).

spinach and mint juice recipe | palak pudina juice for weight loss recipe | healthy Indian green juice | weight loss drink with spinach | weight loss spinach juice

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)

Carrot Spinach and Tomato Juice | Wave goodbye to your worries of weak bones and tooth decay with this “calcium in a glass”! Overflowing with instantly available essential nutrients, Calcium Rich Carrot Spinach and Tomato Juice provides power, energy and stamina - just in a glass. The high vitamin C content of this juice further aids in the absorption of calcium. One serving of carrot spinach and tomato juice delivers 36% folic acid, 74% Vitamin A, 48% Vitamin C, 14% Calcium, 33% Phosphorus of your Recommended Dietary Allowance ( RDA).

carrot spinach and tomato juice recipe | calcium rich juice | Indian carrot tomato detox juice

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 | eggless tomato omelette | vegetarian tomato omelette | besan ka cheela

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 tikki with tomato raita | vegetable shakarkand cutlet | shakarkandi tikki with 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.

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 red capsicum and tomato soup recipe | roasted red pepper and tomato soup | Indian style red bell pepper 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 healthy Indian Salad Recipes

paneer tomato lettuce salad recipe | paneer salad for weight loss | green peas, capsicum, celery salad | pregnancy salad | protein, fibre, vitamin b1 rich salad | One serving of paneer tomato lettuce salad has 17% protein , 136 % Vitamin C, 32% Vitamin A, 30% Vitamin B1, Calcium 56%, Phosphorus 31%  of your Recommended Dietary Allowance ( RDA).

paneer tomato lettuce salad recipe | paneer salad for weight loss | green peas, capsicum, celery salad | pregnancy salad | protein, fibre, vitamin b1 rich 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 recipe | paneer vegetable wrap | paneer frankie | healthy paneer 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 recipe | oats methi roti | healthy 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 salad recipe | Lebanese orange tabbouleh salad | Indian style healthy orange sesame tabbouleh

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