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Vitamin A Rich, Beta Carotene, Retinol recipes


Last Updated : Oct 24,2020



विटामिन ए युक्त आहार | बीटा कैरोटीन - हिन्दी में पढ़ें (Vitamin A Rich, Beta Carotene, Retinol recipes in Hindi)
વિટામિન એ યુક્ત આહાર - ગુજરાતી માં વાંચો (Vitamin A Rich, Beta Carotene, Retinol recipes in Gujarati)

Vitamin A, 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 include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, 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

  5 Key functions of Vitamin A
1. Healthy Vision
2. Cell Growth
3. Building immunity.
4. Promote Healthy Skin
5. Neutralise harmful free radicals

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

Red Capsicum Carrot and 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.

Spinach and Mint Juice ( Healthy Juice)Spinach and Mint Juice ( Healthy 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)

Papaya Mango Smoothie ( Healthy Breakfast)

Ova Vegetarians can opt for Carrot Tomato and Egg Smoothie. A glassful of this drink is indeed satiating.

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

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.

Nutritious Jowar and Tomato Chila

Nutritious Jowar and Tomato Chila

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 Recipe

Tomato Omelette Recipe

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 Tikkis with Tomato Raita

Sweet Potato Tikkis with Tomato 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.

Grilled Broccoli Recipe

Grilled Broccoli Recipe

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.   

Malai Paneer Bell Pepper Balls, Cold Starter

Malai Paneer Bell Pepper Balls, Cold Starter

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.

Tomato SoupTomato Soup

Another simple but delectable soup is packed with goodness of folic acid and vitamin A from capsicum and tomatoes is Roasted Capsicum Soup.

Roasted Capsicum SoupRoasted Capsicum 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 Clear Broccoli Carrot SoupBroccoli Broth, Healthy Clear Broccoli Carrot Soup

Vitamin A Rich Indian Salad Recipes

Salads are the one of the healthiest meal you can rely on. Loads of veggies, a lemon and / or olive oil based dressing is what makes a healthy salad bowl. Try Kale Masoor Veg Antioxidant Salad.

Kale, Masoor Veg Antioxidant Healthy Office SaladKale, Masoor Veg Antioxidant Healthy Office 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 RaitaSpinach 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.

Healthy Broccoli Fried Rice Recipe

Healthy Broccoli Fried Rice Recipe

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, Broccoli and Bellpepper Lunch Salad

Avocado, Broccoli and Bellpepper Lunch Salad

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

Paneer Veggie 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

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, Healthy Orange Tabbouleh

Orange Tabbouleh, Healthy Orange Tabbouleh

If you liked our Vitamin A Rich Recipe Collection, you will find these articles of interest.

Glowing Skin Recipes
Vitamin Rich Healthy Eyes Recipes 
Vitamin A Rich Glowing Skin recipes
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Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
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Vitamin B9 Rich Folate recipes
Vitamin C Juices recipes
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Vitamin E Rich Recipes for Hair Growth recipes
Vitamin K Diet recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes


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Recipe# 42166
14 Jul 20

 
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Some foods are so easy to make yet so beneficial, you feel like saying – oh, why didn’t I know about this earlier! Well, the Anti-cancer and Anti-inflammation Spinach Juice is a perfect example. An apt blend of ingredients like spinach and tomatoes gives it a nice taste and consistency, while at ....
Antioxidant, Protein Rich Healthy Lunch Salad
Recipe# 42207
04 Apr 19

 
 by Tarla Dalal
This is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help ....
Avocado, Broccoli and Bellpepper Lunch Salad
Recipe# 42254
18 Aug 20

 
 by Tarla Dalal
A dashingly colourful salad with a very high feel-good factor, just perfect to pack for lunch ! The Avocado, Broccoli and Bell Pepper Lunch Salad has a splash of various colours, textures and flavours ranging from the creaminess of avocadoes ....
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Recipe# 42527
04 Sep 20

 
 
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A dal recipe from the kitchens of Bengal , the Bhaja Moong Dal Shobji Diye brings together moong dal with a horde of colourful, tasty and nutritious veggies! A traditional tempering of whole spices gives the dal a tantalising aroma while tangy tomatoes and a d ....
Broccoli and Zucchini in Red Capsicum Gravy
Recipe# 39679
20 Nov 19

 
 by Tarla Dalal
When it comes to cooking, a little know-how can take you a long way and help you create an unending range of innovative foods, such as Broccoli and Zucchini in Red Capsicum Gravy. Here, look at how red capsicum lends itself to prepare a delectable gravy that is not only flavourful but healthy too, b ....
Broccoli Broth, Healthy Clear Broccoli Carrot Soup
Recipe# 4623
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Recipe# 2950
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  This recipe has an associated video
 
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The Broccoli Broth is a really quick soup to make, and one which does not require you to hunt for umpteen ingredients. Despite the minimal amount of ingredients, it has a fantastic flavour mainly due to the teamwork of broccoli with onions, and a soothing texture due to the addition of milk. Broccol ....
Broccoli, Carrot and Paneer Subzi
Recipe# 2969
23 Apr 20

 
 
by Tarla Dalal
An unusual combination of veggies makes this simple vegetable stir-fry seem quite exotic! Broccoli, carrot and paneer are a pretty sight to behold, with their contrasting colours, and quite exciting to munch on because of the varied textures they bring to the table. Broccoli is a very good sou ....
Broccoli, Spinach and Zucchini Stir- Fry
Recipe# 7451
26 Jul 20

 
 by Tarla Dalal
A creative way to include nutritious veggies into your diet, the Broccoli, Spinach and Zucchini Stir-Fry is a treat for your taste buds, with a burst of colours and herby flavours. The combination of vegetables like broccoli, spinach and zucchini with other crunchy delights like cabbage and capsicum ....
Carrot Cucumber and Rajma Salad in Mint Dressing
Recipe# 4639
01 Oct 20

  This recipe has an associated video
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carrot cucumber and rajma Salad in mint dressing recipe | vegetable salad with mint and lemon dressing | healthy weight loss vegetable salad | healthy Indian salad recipe for weight loss | wit ....
Carrot Paratha
Recipe# 42355
30 May 20

 
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Game to sink your teeth into a mouth-watering all-in-one paratha? This Carrot Paratha perfectly matches that description. The sweet taste of carrots perked up with crunchy onions and spicy ingredients like ginger and green chillies makes these whole wheat parathas truly awesome. After you kn ....
Carrot Spinach and Parsley Juice
Recipe# 40845
04 Jul 19

 
 
by Tarla Dalal
Juices are a good way of keeping up your veggie consumption even on busy days. You can quickly prepare a glassful of Carrot Spinach and Parsley Juice and slurp it up in a jiffy, or even carry it along in a leak-proof container to relish on-the-go. This lovely juice helps you top up on fibre, t ....
Carrot, Tomato and Egg Smoothie
Recipe# 40110
24 Aug 20

 
 
by Tarla Dalal
Hungry kya? Then, it’s time to have a glassful of this wholesome Carrot, Tomato and Egg Smoothie. With protein from eggs and ample nutrients from fresh vegetables, this is a healthy treat you can enjoy any time of the day. In fact, you can make it in advance and keep it covered in the fridge for mor ....
Char Grilled Aubergine and Sweet Peppers Salad
Recipe# 36285
09 Mar 12

 
 by Tarla Dalal
No reviews
Char grilled aubergine and sweet peppers are tossed with celery, walnut, parsley and olive oil dressing.
Coloured Capsicum and Paneer Subzi
Recipe# 39593
10 May 20

  This recipe has an associated video
 
by Tarla Dalal
The Coloured Capsicum and Paneer Subzi has a well-rounded flavour and a well-balanced nutrient profile. Rich in protein, carbohydrates and vitamins, this easy yet irresistible subzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and cal ....
Fig and Apricot Shake
Recipe# 5618
11 May 20

 
 by Tarla Dalal
Fig and Apricot Shake is best had early in the morning for breakfast as your body conserves more nutrients at this time of the day. Packed with iron, fibre, calcium, vitamin A, natural sugar and protein, these dry fruits will provide you with energy and will also satiate your hunger.
Fruit Chaat ( Vitamin C and Vitamin A Rich Recipe )
Recipe# 35080
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A delicious and simple way to treat your skin to all the vitamin A and C that it needs! Papayas, bananas, grapes, tomatoes, cucumber and more-this yummy recipe will help you ....
Gobi Kasuri, How To Make Gobi Kasuri Recipe
Recipe# 30889
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A dish that's truly remarkable and a must try for all lovers of Punjabi food. Using Kasuri methi instead of the regularly used fresh methi gives this dish its unique flavour. The bitter taste of the kasuri methi is reduced when it is soaked in water. Methi p ....
Golden Drink, Pineapple and Papaya Juice
Recipe# 6234
11 Jan 12

 
 by Tarla Dalal
Brilliantly coloured, Pineapple and Papaya Juice is made by combining two very unusual fruits. The enchanting colour compliments the glorious taste of pineapple and papaya. Loaded with vitamin A and iron, this fibre-rich juice is a health-enhancing portion. Papaya and pineapple both have digest ....
Green Salad with Muskmelon Dressing
Recipe# 4637
29 Jul 19

 
 by Tarla Dalal
The Green Salad with Muskmelon Dressing is sure to fascinate the most discerning of diners! A gourmet preparation that features vitamin A rich crisp broccoli florets, lettuce and bean sprouts with a muskmelon dressing, the interplay of flavours and textures in this salad is exciting. Apart from the ....
Green Tomato Salsa, Diabetic Friendly
Recipe# 3518
20 Aug 11

 
 by Tarla Dalal
Green tomatoes are blended with spring onions and garlic to provide the necessary flavours to make this healthy dip that is sure to be a hit when you're entertaining. The addition of coriander adds further to its taste while providing
Grilled Bellpepper, Carrot and Mushrooms, Healthy Accompaniment
Recipe# 42305
27 Nov 19

 
 by Tarla Dalal
No reviews
Grilling of veggies is a nice way to make healthy starters and accompaniments, which are also fabulously tasty! They also look attractive and appetizing, so everybody will be eager for a serving. We have made one such tasty yet healthy accompaniment of Grilled Bellpepper, Carrot and Mushrooms. T ....
Grilled Broccoli Recipe
Recipe# 42228
12 Oct 20

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Grilled Cauliflower Recipe
Recipe# 42227
15 Sep 20

 
 
by Tarla Dalal
Ever thought of cooking cauliflower on a griller pan? Well, the outcome is extraordinary! We tried grilling cauliflower, marinated with garlic, spices and herbs, and really loved the taste and texture of the product. Ideal to serve as a
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