Five vitamin A rich foods

1.CARROT.
                   When it comes to getting vitamin A from your food items, carrot tops the list. Carrots are the most easy to get, tasty and richest source available. One carrot can give you double the amount of Vitamin A that is required for the daily well-being. Carrots are also good source of vitamin B, C, vitamin K and magnesium. It also has dietary fibre that maintains a healthy gut and also prevents constipation. You can have carrot in your salads and also in the dishes.
           One cup of chopped carrots is said to provide 334 per cent of your daily vitamin A requirement. As much as we love to cook the veggie in sabsi and halwa. The best way of making the most of the nutrients is to have it raw, sliced and tossed in salads, or juiced.

2. SWEET POTATO.
          Sweet potatoes offer double amount of Vitamin A then carrots. Yes, they can give you around 425% of RDI of Vitamin A. Sweet potatoes can be taken in boiled form. A lot of time, they are also used as a part of vegetable salad. You can also sprinkle some sprouts to make it more delicious.
     Winter time is the right season to enjoy this veggie when it is served in every nook and corner, steamed and sprinkled with a little spices. It makes for a great snacking option. Try using it to make baked wafers or wedges rather than potatoes. Or you can also use to make warm salads and soul nourishing soups.
3. MANGO.
          Mango is the king of fruits and is the most loved fruit for both kids and adults. It is a summer fruit that promote healthy skin and health. 1 cup or 100 grams of mangoes, give you around 30% of the daily required amount of Vitamin A. This fruit is commonly found in India, therefore it is not hard to meet the vitamin A requirement.
4. PAPAYA.  
               The tropical fruit is loaded with enzymes, minerals, antioxidants and vitamins like A, K, C and B complex. One papaya around 400 grams, offers 25% of the daily required quantity of Vitamin A. Papaya can also be added to fruit salad. Raw papaya is not recommended for pregnant ladies, so you can have other sources to get this vitamins.
5. TOMATO.
    Tomatoes maybe a fruit that comes with wonderful benefits. Tomatoes are added in Indian delicacies everyday. And do you know one single tomato of around 100 grams can give you 20% of the daily requirement of Vitamin A. Yes, they are not just a good source of Beta carotenes but lycopene as well. Lycopene is also good to fight against the oxidative stress and free radical damage.





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