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.
|
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 |