When it comes to healthy eating, it is imperative that you eat foods that offer different nutrients to your body. While most gym-goers are largely worried about their protein intake, for overall fitness, you need to ensure that your diet is wholesome and includes foods that fulfill the requirement of different vitamins and minerals.
Vitamin A-rich foods should be an important part of your diet as this vitamin is essential for healthy vision, it also is responsible for great hair and skin, improves immunity and also responsible for other important internal functions like gene transcription. It is also vital to know that Vitamin A is a fat-soluble vitamin which means it is best absorbed when it is consumed with foods that have fats. Here are top x vitamin-A rich foods that you should include in your diet.
Dark green leafy vegetables
Since the time we were kids, we’ve been told to eat our greens and like us, many of you may not be a big fan of them. However, there is a reason why your mom forced you to eat them and one of them is because they are an excellent source of Vitamin A. Eat veggies that are leafy and dark green such as spinach, fenugreek leaves, kale, pak choy, etc are your go-to vegetables for Vitamin A. These are easily available and should be boiled and cooked instead of eating raw for maximum absorption. Dark green leafy veggies can be avoided in the monsoons but you can eat them rest of the year.
While many diet-conscious people have given up eating anything that contains carbs including potatoes, sweet potatoes are a good source of Vitamin A and are healthier than regular potatoes. They contain good carbs and have some amounts of dietary fibre as well. To eat sweet potatoes in the most natural form, simply boil the vegetable, keep the skin intact, sprinkle some chaat masala and red chilli powder and eat it as a snack in the evening.
Another vegetable that has enough Vitamin A content is carrot. The orange stick is full on nutrition and is especially good for the eyes. Remember, your mom asking you to eat carrots? It was for this very reason. Carrots can be consumed raw or cooked as a vegetable as well as the vitamin A remains intact. So have it just the way you like it but make sure you include it in your diet as often as possible. You can even make carrot soup or juice if you do not like having the vegetable as is.
The dried version of apricot is higher in Vitamin A content than the fresh fruit and is easily available in the market. Buy a packet of dried apricots and gorge on them as your mid-morning snack to make sure that you get your daily dose of Vitamin A. The dried fruit is sweet in taste and belong to the family of peaches. Apart from Vitamin A, dried apricots also have iron in small quantities and are especially good for women as they need more iron intake.
Melons may not be very high in Vitamin A when compared with other sources in this list but it is still a good source of the vitamin. Melons are best eaten in the raw form or you can add it your smoothies and juices. The fruit is a variety of cantaloupe but is sweeter than it. Melons are easily available in India and are also rich in Vitamin C. You can add melons to your salads as well.