Vitamin A food Source | चश्मा हटाने के लिए Food | Vegetarian Diet | Vitamin A Fruits & Grain EYE

In this lecture i discuss 25 best sources of Vitamin A. Best Fruits, food, Grains, Vegetables for Vitamin A are given in this lecture.
We all know that vitamin A plays an important role in maintaining our vision, but, apart from that it is also essential for boosting the immune system and keeping our reproductive system healthy! The breezy season has arrived and with that comes a variety of diseases like cold, flu, fever, etc. To keep these diseases at bay, we need to have a very strong immune system but how do we achieve that? It’s very simple, just eat foods which have high vitamin A content!
Vitamin A deficiency can make you blind, cause various hair and skin related issues as well as it can also increase your chances of falling sick. On the other hand, if you consume it above the recommended level, it can cause nausea, irritability, loss of appetite and jaundice. So, you must have a diet that is rich in vitamin A but moderation is always the key to good health. Here, in this article, we have compiled a list of 10 vitamin A-rich food items. Read on to find them out!
1. Carrots
Now you know why we eat gajar ka halwa in winters! Carrot is an excellent source of vitamin A and it comes in the form of beta-carotene, which is a very healthy antioxidant. If you eat it daily, it will improve your vision and boost your immunity! One carrot has 7835 IU of vitamin A and one serving(100 grams) has 17033 IU of vitamin A.
2. Spinach
If you love spinach then, you are in luck! A cup of spinach provides a whopping 2,813 IU of vitamin A. So, have spinach soup this winter and get a stronger immunity instantly!
3. Sweet Potatoes
This root vegetable is enjoyed widely in this cold season because everyone likes the way it tastes like! But, do you know that 100 grams of sweet potato can provide you 19218 IU of vitamin A, which is 384% of the daily recommended amount of vitamin A. This vegetable is also low in calories and gives only 100 calories per serving, so if you want to lose weight or just wish to eat healthy, have it!
4. Cantaloupe
Want a low-cal vegetarian source of vitamin A? Eat cantaloupe! 100 grams of cantaloupe contains 3382 IU of vitamin A, which can help you meet 68% of your daily recommended intake of vitamin A.
5. Lettuce
Lettuce is a yummy leafy vegetable which tastes amazing and can instantly enhance the taste of any dish! This food definitely needs a place in your daily diet! You get 361 IU of vitamin A in one cup of shredded iceberg lettuce.
6. Bell Peppers
Have it raw in a salad or cook it with something, that’s your choice! But, do you know that one cup of chopped bell peppers can provide you 4665 IU of vitamin A, which is almost the complete daily dosage of vitamin A.
7. Squash
This flavourful, delicious and nutritious vegetable is one of the best vitamin A-rich foods. If you have 100 grams of cooked butternut squash, you get 11155 UI of vitamin A. So, have it now to get various health benefits!
8. Grapefruit
If you want to have something yummy and refreshing then, reach for a grapefruit! The red or pink variant of this fruit contains about 2,830 IU of vitamin A. So, what are you waiting for? Give your immunity an instant boost with this fruit!
9. Broccoli
When it comes to vitamin A-rich foods, we just can’t miss this vegetable! Broccoli is a great source of vitamin A that provides 3,788 IU per bunch. So, include it in your diet to stay healthy this winter!
10. Papaya
Do you like papaya? If yes, then it is great for you! A small papaya contains about 30% of the daily recommended value of vitamin A. Add it to your smoothies or eat them raw, it will surely make your skin and vision healthy!
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BAHOT INFORMATIVE VIDEO, KIWI FRUIT ME KITNA VITAMIN A HOTA HAI?

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KIWI FRUIT sun gold = Nutritional value per 100 g (3.5 oz)
Energy 262 kJ (63 kcal)
Carbohydrates
15.8 g
Sugars 12.3 g
Dietary fiber 1.4 g
Fat
0.28 g
Protein
1.02 g
Vitamins Quantity%DV†
Vitamin A equiv. lutein zeaxanthin = 24 μg
Thiamine (B1) 0%0 mg
Riboflavin (B2) 6%0.074 mg
Niacin (B3) 2%0.231 mg
Pantothenic acid (B5) 2%0.12 mg
Vitamin B6 6%0.079 mg
Folate (B9) 8%31 μg
Vitamin B12 3%0.08 μg
Choline 0%1.9 mg
Vitamin C 194%161.3 mg
Vitamin E 9%1.4 mg
Vitamin K 6%6.1 μg

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Kiwifruit, green, raw = Vitamin A equiv.
lutein zeaxanthin
122 μg

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The RDA for children ages 4 to 8 years is 400 μg/day of Retinol Activity Equivalents (RAE), which is 1,333 international units (IU); the RDA for both boys and girls ages 9 to 13 years is 600 μg/day of RAE, which is equivalent to 2,000 IU. For information on vitamin A content in foods, see the article on Vitamin A.

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nhm.gov.in/images/pdf/programmes/child-health/guidelines/goi_vit_a.pdf

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Green vegtable

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These vitamin A are in pre-vitamin forms. So we can get only 4/5 % from these sources. So you should explain about this too.

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1/2 kg daily in winters

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Infants 6-11 months of age = 30 mg RE(retinol equivalent.) = Frequency = Once
Children 12-59 months of age =(60 mg RE = Frequency = Every 4-6 months
See below reference guide = apps.who.int/iris/bitstream/handle/10665/44664/9789241501767_eng.pdf

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regularly eat this food suggested in this video. it may help.

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