Indian foods rich in Vitamin A & beta carotene

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Vitamin A is a powerful antioxidant and is essential for healthy vision. Vitamin A or retinol is present in animal foods like butter, ghee, milk, curd, egg , yolk , lever etc. Vitamin A is not present as retinol in vegetable foods. These foods contain yellow pigments called carotenes which are converted into Vitamin A in the body. Out of different types of carotenes alpha, beta and gamma carotenes , the beta carotene conversion efficiency into Vitamin A is just 25 %. Thus the Daily Value ( DV) requirement of Vitamin A is 750 micro grams ( 2500 IU) where as DV of beta carotene is 3000 micro grams ( 10000 IU). Similarly the DV requirement of total carotene is 2250 microgram (7500 IU).

The highest / rich sources of Vitamin A / beta carotene / total carotene Indian foods ( vegetarian ) are as below.

In winter we get enough of Carotene in leafy vegetables.

Name in English

हिन्दीमेंनाम

Name in HINGLISH

Quantity =  Serving per day (Approx)

Total Carotene in % Daily Value (w.r.t. DV=75000 IU=2250 microgram) = 3 times of Vitamin A 

B-catotene in % Daily Value (w.r.t. 10000 IU=3000 microgram) = 4 times of Vitamin A

Vitamin A  (Retinol) in % Daily Value (w.r.t. DV=2500 IU= 750 microgram) 

Turnip Greens

शलजमकेपत्ते

Shaljam ke patte

100 gms

1,253

Beet Greens

चुकन्दरकेपत्ते

Chukandar Ke Patte

100 gms

915

Amaranth Tender

चौलाई, चवलाई

Chaulai, chavalai

100 gms

896

278

Betel Leaves

पानकेपत्ते

Paan ke Patte

100 gms

768

Carrot Leaves

गाजर केपत्ते

Gajar Ke Patte

760

Radish Leaves (Table)

मूली केपत्ते

Moolee ke patte

100 gms

578

73

Knol-khol Greens

गांठगोबी

Ganth Gobi 

100 gms

553

Celery Leaves

अजवाइन केपत्ते

Ajvain, ke patte

50 gms

532

Fenugreek Leaves

मेथी

Methi

100 gms

524

303

Spinach

पालक

Palak

100 gms

420

91

Carrot 

गाजर

Gajar

100 gms

393

215

Mustard Leaves

सरसौंकासाग 

Sarsau ka saag

100 gms

350

Bathua Leaves

बथुआ

Bathua

100 gms

232

Rape Leaves

सरसोंकासाग

Sarsao kaa saag

100 gms

184

Sweet Potato

शकरकन्द

Shakarkand

100 gms

98

60

 

The all season sources are Cow Milk & Butter, Hari/ Lal / Kali  Mirch , Tamatar and Kaddu.

 

Name in English

हिन्दीमेंनाम

Name in HINGLISH

Quantity =  Serving per day (Approx)

Total Carotene in % Daily Value (w.r.t. DV=75000 IU=2250 microgram) = 3 times of Vitamin A 

B-catotene in % Daily Value (w.r.t. 10000 IU=3000 microgram) = 4 times of Vitamin A

Vitamin A  (Retinol) in % Daily Value (w.r.t. DV=2500 IU= 750 microgram) 

Pumpkin

कद्दू

Kaddu

100 gms

93

39

Tomato

टमाटर

Tamatar

50 gms

67

10

Chilli Green 

हरीमिर्च

Hari Mirch

20 gms

22

7

Ghee (Buffalo)

घी

Ghee Bhains 

25 gms

9

Ghee (Cow)

घी

Ghee Gaay

25 gms

20

Butter 

मक्खन

Makkhan

50 gms

64

In summer the rich sources are Pudine ki chatni, Dhaniye ki chatni, Aam, Kharbuja, Arbi ke patte & Kankode. Thats why the Chatni is a very common and regular dish for a poor person, who cannot afford Mango / Musk Melon so easily / regularly.

Name in English

हिन्दीमेंनाम

Name in HINGLISH

Quantity =  Serving per day (Approx)

Total Carotene in % Daily Value (w.r.t. DV=75000 IU=2250 microgram) = 3 times of Vitamin A

B-catotene in % Daily Value (w.r.t. 10000 IU=3000 microgram) = 4 times of Vitamin A  Vitamin A  (Retinol) in % Daily Value (w.r.t. DV=2500 IU= 750 microgram)

Shepu

सुवा, सुआ

Suva, Sua

100 gms

958

Colocasia Leaves (Green Variety)

अर्बी / अरबी केपत्ते

Arvi, Arbi ke patte

100 gms

698

197

Mint Fresh

पुदिना, पोदीनाहरा

Pudina, Podina Hara

50 gms

421

91

Coriander Leaves

हराधनिया

Hara Dhaniya

50 gms

333

80

Mango

आम

Aam

100 gms

98

66

Kankoda

Kankoda, kakoda 

100 gms

72

Cantaloupe /Musk Melon

खरबूजा

Kharbujaa

200 gms

147

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