Best Indian Food Rich in Vitamin A

The data is taken from National Institute of Nutrition (NIN), Hyderabad, India

Vitamin A content in grains with Indian names chart showing top 10 foods rich in beta carotene (Actually more than 10!) The chart shows Indian, Hindi or Urdu names of grains on y-axis in descending order. It can be seen that Soyabean has the highest Vitamin-A (Beta Carotene). Although Urad Daal is at the bottom, there are still many more grains having less Vitamin A than that but not shown in the chart.

We want to include nutrition chart in Tamil, Telugu, Malyalam, Marathi, Gujarati, Punjabi and Kashmiri names also. For that data collection work is going on. We request our site visitors to please provide names of all foods appearing on this page in the language they know through the comments section at the bottom of this page. The entry should be like this for example:

Food name in Hindi (English): Ragi (finger millet)      Food name in your language: xxxxxxxxx

 

Nutrition Chart Showing Top 10 Vitamin A Rich Indian Grains
Indian Foods Rich In Vitamin A Table (Grains)
Vitamin A rich fruit Carotene µg/100 g. Soyabean (White) Seeds 426 Masur (Lentil) 270 Chana (Bengal Gram) 189 Arhar, Tuar (Red Gram) Daal 132 Bajra (Pearl Millet) 132 Chana (Bengal Gram) Daal 129 Chana (Bengal Gram)(roasted) 113 Moong (Green Gram) (Whole) 94 Maka (Maize) 90 Mutter (Peas)(Tender) 83 Kulthi (Horse Gram) 71 Genhoo (Wheat) 64 Moong (Green Gram) Daal 49 Jowar 47 Ragi (Finger Millet) 42 Peas (Dry) 39 Udad (Black Gram) Daal 38
Nutrition Chart Showing Top 10 Vitamin A Rich Indian Fruits
Indian Foods Rich In Vitamin A Table (Grains)
Vitamin A rich fruit Carotene µg/100 g. Aam (Mango) 2743 Santra (Orange) 1104 Papita (Papaya) 666 Tamatar (Tomato) 351 Katahal (Jackfruit) 175 Kharabuja (Musk Melon) 169 Alubukhara (Plum) 166 Anjeer (Figs) 162 Chikoo (Sapota) 97 Kela (Banana)(Ripe) 78 Jamun(Jambu Fruit) 48 Pear (Nashpati) 28
Nutrition Chart Showing Top 10 Vitamin A Rich Indian Vegetables
Nutrition Table Showing Vitamin A Rich Indian Foods
Vitamin A rich vegetable (Carotene) µg/100 g. Arvi Ka Saag (Colocasia Leaves) 12000 µg Shepu Bhaji 7182 µg Dhania Patta (Coriander Leaves) 6918 µg Palak Sabji (Spinach) 5580 µg Methi Sabji (Fenugreek Leaves) 2340 µg Gajar (Carrot) 1890 µg Pyaj ka patta (Onion Leaves) 595 µg Simlamirchi (Capsicum) 427 µg Gawar (Cluster Beans) 198 µg Tamatar (Tomato)(Green) 192 µg Tondli, Konduri (Kovai) 156 µg Bakla (French Beans) Green 132 µg Karela (Bitter Gourd) 126 µg Gobhi (Cabbage) 120 µg Saijan ki Phalli (Drumsticks) 110 µg
The Role Of Vitamin A In The Body
Vitamin A is a fat soluble vitamin and is very important nutrient. Vitamin A is a broad term for a group of fat soluble vitamins related to retinol which is a precurser of vitamin A. Retinol is found in animal sources, whereas beta-carotene and other carotenoids are found in plant-based foods. The oxidised metabolite of retinol, retinal, plays an important role in the process of vision. It is a necessary structural component of the light sensitive pigment within rod and cone cells of the retina. It is therefore imperative that vitamin A deficiency wil adversly affect vision.