Vitamin A Rich Foods for Vegans: A Comprehensive Guide

 

Vitamin A is more than just a nutrient; it’s a vital component of our overall health. It plays a crucial role in supporting our vision, strengthening our immune system, and keeping our skin healthy. This essential vitamin is key to maintaining the health of our organs, tissues, and cells. While it’s commonly linked to animal products, there are plenty of plant-based sources rich in vitamin A. Explore the colourful array of vegan foods high in vitamin A, from bright sweet potatoes to nutritious leafy greens. Embrace the benefits of plant-based nutrition for improved health, a stronger immune system, and radiant skin—all while following a compassionate, animal-friendly lifestyle.

Understanding Vitamin A

Vitamin A comes in two primary forms: preformed vitamin A (retinol), which is found in animal products and provitamin A carotenoids, which are present in plant foods such as sweet potatoes, carrots, and dark leafy greens. These carotenoids, including beta-carotene, alpha-carotene, and beta-cryptoxanthin, are converted into vitamin A by the body. Probiotics can enhance the absorption and utilisation of vitamin A by promoting gut health, aiding in the conversion of carotenoids, and boosting immune function. A well-rounded diet that includes these nutrients supports healthy vision, immune function, and skin health, ultimately contributing to overall well-being.

Skin Health:

- Vitamin A helps maintain skin integrity, preventing dryness and irritation.

- It supports collagen production, which can reduce fine lines and wrinkles.

- The antioxidant properties of vitamin A help protect the skin from damage caused by UV radiation.

Additional Benefits:

- Vitamin A is important for reproductive health and foetal development during pregnancy.

- It also helps regulate gene expression and cell growth.

 

 The recommended daily intake of vitamin A varies based on age, sex, and life stage, with a general recommendation of 700-900 μg (micrograms) per day.

Tips for Maximising Vitamin A Intake:

- Incorporate a variety of colourful fruits and vegetables into your diet

- Opt for organic or locally sourced produce whenever possible

- Store fruits and vegetables correctly to maintain their nutrients

- Lightly cook vegetables to help preserve their nutritional value

- Consider seeking advice from a registered dietitian for tailored recommendations

Conversion Factors:

- Beta-carotene: 12-24 μg = 1 μg vitamin A

- Alpha-carotene: 24 μg = 1 μg vitamin A

- Beta-cryptoxanthin: 12 μg = 1 μg vitamin A

Note: Lutein and zeaxanthin do not convert directly to vitamin A but offer their own unique benefits, especially for eye health. The recommended daily intake for these carotenoids varies:

 Lutein: 10-20 mg/day     Zeaxanthin: 2-4 mg/day

1. Beta-Carotene: This precursor to vitamin A is converted in the body to support:

    - Vision health

    - Immune function

    - Skin health

    - Antioxidant defences

 

 

 

2. Alpha-Carotene: Similar to beta-carotene, it supports:

    - Vision health

    - Immune function

    - Skin health

    - Antioxidant defences

3. Beta-Cryptoxanthin: A carotenoid with antioxidant properties that supports:

    - Immune function

    - Skin health

    - Anti-inflammatory responses

4. Lutein and Zeaxanthin: These carotenoids support:

    - Eye health (reducing the risk of macular degeneration)

    - Vision clarity

    - Antioxidant defences

    - Filtering blue light

  Understanding these conversion factors is essential for ensuring you get enough vitamin A from plant-based sources.

Sweet Potatoes

Sweet potatoes are a fantastic source of vitamin A. A medium sweet potato offers more than 100% of the daily recommended intake of vitamin A (1,046 μg). They are rich in various carotenoids, such as beta-carotene, alpha-carotene, and beta-cryptoxanthin.

 

 

 Additional Nutritional Benefits:

- Fibre: promotes digestive health and helps you feel full

- Vitamin C: boosts immunity and supports collagen production

- Potassium: contributes to heart health and muscle function

- Antioxidants: help fight oxidative stress and inflammation

- Boil or steam them for easier digestion

- Incorporate sweet potatoes into soups, stews, or casseroles

- Prepare sweet potato fries or mash for a nutritious side dish

Varieties:

- Orange sweet potatoes: richest in beta-carotene

- Yellow sweet potatoes: lower in beta-carotene but still packed with nutrients

- Purple sweet potatoes: contain anthocyanins, which are powerful antioxidants

Leafy Greens and Various Vegetables

Leafy Greens:

- Kale (1 cup cooked = 200% DV)

- Spinach (1 cup cooked = 50% DV)

- Collard greens (1 cup cooked = 40% DV)

- Swiss chard (1 cup cooked = 30% DV)

 

 Other Vegetables:

- Carrots (1 cup raw = 20% DV)

- Bell peppers (1 cup sliced = 10% DV)

- Broccoli (1 cup cooked = 10% DV)

- Sweet corn (1 cup cooked = 10% DV)

Nutritional Benefits:

- Supports healthy vision, immune function, and skin health

- Enhances antioxidant defences and reduces inflammation

- Aids in cell growth, differentiation, and reproduction

- Maintains healthy mucous membranes and respiratory function

Tips for Maximising Vitamin A Intake:

- Include a variety of colourful vegetables in your diet

- Opt for fresh, organic, or locally sourced produce

- Store vegetables correctly to keep their nutrients

- Cook vegetables lightly to preserve their nutritional value

- Consider juicing or blending to enhance nutrient absorption

Preparation Ideas:

- Salads with leafy greens, vegetables, and citrus vinaigrettes

- Stir-fries with leafy greens, bell peppers, and sweet corn

- Roasted medleys of carrots, broccoli, and Brussels sprouts

- Soups with kale, spinach, and sweet potatoes

Papayas, Cantaloupes and other Fruits

Vitamin A-containing fruits ensure adequate intake of what the vegetable-rich diet might provide. Key fruits are

- Mangoes (1 medium = 25% DV)

- Papayas (1 medium = 20% DV)

- Cantaloupe (1 cup cubed = 50% DV)

- Apricots (1 cup dried = 15% DV)

Nutritional Benefits:

- Healthy vision, immune function, and skin

- Antioxidant defences and inflammation reduction

- Supports cell growth, differentiation, and reproduction

- Maintains healthy mucous membranes and respiratory function

Tips for Maximising Vitamin A Intake:

- Eat a variety of colourful fruits

- Choose fresh, organic, or locally grown produce

- Keep fruits preserved for nutrient retention

- Juice or blend them for higher bioavailability

Preparation Ideas:

- Salad using mixed greens, fruits, and citrus vinaigrettes

- Smoothies with mango, papaya, and pineapple

- Grilled fruit skewers with cantaloupe and apricots

- Fruit salsa with pineapple, mango, and red onion

Optimization of Vitamin A by Healthy Fats

Healthy fats increase the absorption of vitamin A, meaning that all vitamin A absorbed from the gut would be used. Incorporating probiotic-rich foods like yoghurt, kefir, kimchi, and sauerkraut alongside provitamin A-rich foods can optimise vitamin A absorption.

Benefits of Healthy Fats

- Increase the absorption of vitamin A by 50%

- Support immune function and reduce inflammation

- Maintain healthy skin growth, hair, and nail production.

- Help in the absorption of fat-soluble vitamins (A, D, E, K)

Sources of Healthy Fats:

- Avocado

- Nuts: almonds and walnuts

- Seeds: chia and flax

- Olive oil

Tips for Optimal Absorption :

- Add healthy fats to vitamin A-rich foods

- Use olive oil for cooking and dressing salads

- Snack on nuts and seeds

- Add avocado to smoothies and salads.

Key Compounds

- Monounsaturated fats (avocado, olive oil)

- Polyunsaturated fats (nuts, seeds)

- Omega-3 fatty acids (walnuts)

Combine healthy fats with vitamin A-rich foods to maximise the absorption and benefits for overall health improvement.

 

Getting Adequate Vitamin A from a Vegan Diet

A well-planned vegan diet easily delivers enough vitamin A for optimal health and wellness, laying to rest any misconception that vitamin A deficiency goes along with plant-based eating. The honest truth is that a thoughtful and diverse vegan diet can furnish all the vitamin A the body needs from many whole, plant-based foods. Sweet potatoes, carrots, dark leafy greens, and colourful fruits such as mangoes and papayas are good sources of beta-carotene, alpha-carotene, and beta-cryptoxanthin that become vitamin A within the body. Many plant-based milk and cereals are fortified with vitamin A. Vitamin A-rich foods also can be consumed in conjunction with healthy fats like avocado or nuts to make better absorption. A vegan diet, without proper planning and paying attention to nutrient-rich foods, can supply all the vitamin A needed for healthy vision, proper functioning of the immune system, and for radiant skin, which has contributed much to the myth of vitamin A deficiency in plant-based eating. A well-planned vegan diet truly holds the pathway to vibrant health and wellness.

Conclusion

Vitamin A is a very important nutrient necessary for optimal health and wellness. A well-planned diet with whole foods, like sweet potatoes, carrots, and dark leafy greens, and fruits such as mangoes and papayas, is rich in vitamin A. Knowledge of key compounds, such as beta-carotene, alpha-carotene and beta-cryptoxanthin optimises use. Healthy fats can be added, fortified plant-based milk and cereals chosen, and supplements taken (if necessary) to supplement vitamin A intake. Plant-based sources alone are adequate for a balanced vegan diet. Vitamin A maintains healthy vision, a healthy immune system, and healthy skin, all which provide many benefits for the reduction of chronic diseases. For specific recommendations, one should consult a healthcare provider or registered dietitian. Focus on whole foods, judicious supplementation, and make informed decisions to maximise the benefits that vitamin A provides for overall well-being.

Healthy Oats Dinner For Steady Weight And Fat Loss

Many individuals turn to diet control for weight loss. However, diet control is frequently misunderstood as starvation. It is essential to realise that diet control is about incorporating healthy foods, not about going hungry. You don’t have to starve yourself to shed the extra pounds. Starvation often leads to adverse health effects rather than weight loss. Instead, consider altering your eating patterns and incorporating exercise into your daily routine to shed weight at a steady pace.

Opt for foods that are low in carbohydrates while being high in protein and fibre. One excellent choice for dinner is oats, as consuming oats in the evening can contribute to quick weight loss. Regular consumption of oats is believed to lead to noticeable weight reduction within a few months.

Nutritionist Swati Singh pointed out that oats are rich in fibre and packed with vitamins and minerals. You can enjoy oats at breakfast, lunch, or dinner. Indulging in oats helps keep you feeling satiated for an extended period.

According to Singh, eating oats decreases your body’s calorie intake and also offers a variety of nutrients, including protein, calcium, carbohydrates, magnesium, phosphorus, zinc, potassium, and niacin. Oats also provide a good amount of vitamins A, B12, and D.

Nutritionist Singh observed that light meals at night may often leave you feeling hungry. But consuming oats for dinner will keep you full for a longer duration because of their high fibre content that takes longer to digest. Consequently, they also provide sustained energy. Singh stated that oats support digestive health in several ways. Consuming oats in the evening can help burn away excess body fat quickly and improve intestinal well-being.

Regularly incorporating oats into your diet can enable the dissolution of body fat, while also clearing out waste from your intestines. Singh suggested using oats to make dishes like sheera, namkeen, and idli to make meal time both tasty and healthy.

Did You Know: While You Eat A Pineapple, The Pineapple Is Eating You!

 Fruits are considered a crucial component of a balanced diet, offering numerous health benefits. Most fruits are easily accessible year-round, affordable, and packed with nutrients, making them readily available in local markets.

One such fruit that holds significant importance is the pineapple. In India, pineapples are found everywhere, from street markets to supermarkets. This tropical fruit, beloved by many, is known for its distinct sweet and sour taste. Rich in vitamins, minerals, antioxidants, and other essential nutrients, it contains beneficial enzymes that contribute to its health benefits. However, there are several lesser-known facts about this fruit.

For instance, many are unaware that the pineapple is native to South America, where it has been cultivated for centuries. Another fascinating fact is that the pineapple is sometimes referred to as the “fruit that eats human flesh". This is because pineapples contain citric and malic acids, which cause the tingling sensation on our tongues when we eat this fruit.

Pineapple also contains bromelain, a proteolytic enzyme found in the stem, leaves, and flesh of the fruit. Bromelain is a special protein that breaks down other proteins into amino acids, particularly animal proteins. Essentially, it speeds up the breakdown of proteins in the body, which is why it has earned its nickname as the “fruit that eats human flesh". This enzyme is also used in the meat industry to tenderise meat.

In addition to its digestive properties, pineapple is known for boosting immunity and aiding in weight loss. It contains vitamins A and K and minerals like phosphorus, calcium, and zinc, which play a vital role in disease prevention. The regular consumption of pineapple is said to help alleviate various health issues.

Avoid These 5 Foods On An Empty Stomach

 

Maintaining a healthy lifestyle involves prioritising proper nutrition. While consuming nourishing foods and beverages can significantly improve overall well-being, it’s crucial to be mindful of our eating habits. Consuming certain foods on an empty stomach can strain the digestive system and lead to complications. Individuals prone to gas and acidity should be particularly cautious about their food choices on an empty stomach to prevent exacerbating these issues.

No Acidic Foods On An Empty Stomach

According to a Times Of India report, it’s advisable to avoid acidic fruits such as oranges, grapefruits, amla or Indian gooseberries, and lemons on an empty stomach, especially in the morning. The high concentration of acidic compounds in these fruits can lead to acidity or a burning sensation in the stomach. Consuming citrus fruits on an empty stomach, when acid levels are already elevated, can further increase acidity, potentially resulting in stomach aches, gas, and indigestion.

Additionally, citrus fruits can irritate the stomach lining, potentially increasing the long-term risk of stomach-related ailments.

Avoid These Beverages

While many people enjoy a cup of coffee first thing in the morning, consuming it on an empty stomach can trigger acidity and potentially harm the stomach lining. Even drinking milk on an empty stomach can be detrimental to some individuals.

It is also essential to avoid starting the day with cold beverages, packaged juices, or alcohol on an empty stomach, as this can have adverse effects on health.

Avoid Fried And Spicy Food

Similarly, it’s best to avoid fried and spicy foods early in the day as they are difficult to digest and can cause feelings of heaviness, leading to gas and acidity. Individuals with pre-existing stomach problems should be particularly cautious about consuming these foods.

No Sugary Or Fatty Foods On Empty Stomach

Health experts recommend avoiding sugary and fatty foods like cakes, pastries, doughnuts, and sweets on an empty stomach. These foods offer minimal nutritional value and can contribute to various health issues.

Say No To Junk Food For Breakfast

Junk food, such as pizza and burgers, should also be avoided as they are high in fat and processed sugars, making them difficult to digest. Additionally, even consuming very cold or raw salads on an empty stomach can cause gas and bloating.

5 Fruits Women Over 25 Should Eat For Better Health

 

Ageing is an inevitable process. As we age, our bodies may become weaker. Women, in particular, may start experiencing a decline in essential nutrients like vitamin B12, vitamin C, vitamin D, iron, and calcium after the age of 25. These deficiencies can lead to various health issues.

To mitigate these risks, women should pay special attention to their diet, especially between the ages of 25 and 30. The American Journal of Clinical Nutrition recommends that every woman should include these five fruits in their diet:

1.     Cherries: According to the American Journal of Nutrition, cherries can be highly beneficial for women over 25. They can help reduce the risk of age-related problems like bone weakness and arthritis. Consider drinking cherry juice at least four times a week.

2.     Tomatoes: Tomatoes are essential for everyone, especially women. The American Journal of Clinical Nutrition highlights the importance of lycopene, a nutrient found abundantly in tomatoes, for maintaining healthy skin. Moreover, tomatoes may lower the risk of lung and stomach cancer. Try to include tomatoes in your daily diet.

3.     Papaya: Papaya is a rich source of essential vitamins and nutrients, including vitamins A and C, folate, and phytochemicals, which are crucial for women over 25. Papaya can contribute to reducing the risk of heart disease, diabetes, and digestive issues.

4.     Guava: With a high vitamin C content (22 milligrams per 100 grams), guava offers numerous health benefits. Studies suggest that guava can help regulate blood sugar levels, lower cholesterol, and provide potassium, which is essential for heart health and blood pressure control.

5.     Apples: Apples are a great source of pectin fibre, which aids digestion, promotes gut health, and keeps you feeling full for longer, thereby assisting in weight management.

By incorporating these five fruits into their diet, women can take proactive steps towards a healthier life after 25.

World Health Organization releases first technical brief on Encephalitis

 

Encephalitis is an increasing global threat: Dr Ava Easton, Chief Executive, Encephalitis International

World Health Organization (WHO) and Encephalitis International have launched a critical Technical Brief on Encephalitis in London, which identified encephalitis (infectious and autoimmune) as an increasing global threat making it an urgent public health priority. The technical brief outlines the worldwide burden of encephalitis, key actions required to improve prevention, data collection and surveillance, diagnostics and treatment, after care and awareness, and research innovation.

“Encephalitis is an increasing global threat. Without urgent attention and investment we will see more needless death and disability from the condition”, said Dr Ava Easton, Chief Executive, Encephalitis International.

Encephalitis, a condition caused by infectious and autoimmune causes in individuals, is an often-deadly brain inflammation that can affect anyone regardless of age, sex or ethnicity. It can lead to severe neurological consequences, including permanent brain injury. It arises either from an
infection invading the brain, such as Japanese Encephalitis, Scrub Typhus that are more prevalent in India or from the immune system mistakenly attacking the brain (autoimmune encephalitis).

WHO and Encephalitis International urge policymakers, public health professionals, healthcare providers, and researchers to engage with this brief and implement its recommendations to save lives and reduce disability associated with encephalitis. According to a recent survey in 2024,
1,548 Japanese Encephalitis cases were reported from 24 states and Union Territories.

Dr Ava Easton, added, "The WHO's recognition of encephalitis as a growing global threat marks a pivotal moment. We must act decisively to improve prevention, diagnosis, and care for those affected. Encephalitis disproportionately affects individuals in low-to-middle-income countries (LMIC), where healthcare resources are often limited. To support the implementation of the technical brief's recommendations, Encephalitis International has launched the "Countdown to Change" pilot appeal, aiming to raise £50,000 by 22 February 2025. Donations will fund initiatives to improve diagnostics, treatment, and aftercare for those affected globally.”

“The WHO Encephalitis technical brief aims to focus attention on the increasing global threat of encephalitis, prevention strategies and existing gaps in the diagnosis, treatment and care which will help enable more people affected to receive the treatment and care they need to live fulfilling and healthy lives.” said Dr Tarun Dua, Brain Health Unit, Department of Mental Health, Brain Health and Substance Use.

 

WHO Technical Brief Conclusion:

• Encephalitis is an increasing global threat with an urgent public health imperative, and represents a significant yet under-recognized global health challenge, marked by substantial mortality, disability burden, and economic impacts.

• Compounded by large population densities in resource-limited settings, proximity to animals through human encroachment, intensive farming practices, vaccine hesitancy, climate change, urbanization, and global trade, encephalitis is primed to further expand its reach.

• Trends of emerging and re-emerging viral outbreaks of encephalitis are increasing and identification and recognition of autoantibodies are contributing to the expanding number of autoimmune encephalitis cases.

• The true global burden of encephalitis is currently unknown – particularly in LMIC, however, the heavy costs associated with neurological sequelae and the impact on families are
  undisputed and increasingly being recognized.

• Central to reducing the burden of encephalitis are vaccination strategies, the establishment of robust surveillance systems, the strengthening of health systems.

• Progress in these areas should be underpinned by quality medical and public health research and the generation of new advances.

• Public awareness and education also play a pivotal role in reducing encephalitis deaths and disability along with increasing understanding and empathy for the condition and those affected, along with preventative measures.

• Prioritising encephalitis within global and national health agendas, mobilising resources for targeted interventions, and fostering collaboration among stakeholders can significantly reduce the potential global threat and disease burden. Together, these efforts promise to improve health outcomes, enhance the quality of life for those affected, and build resilient health systems capable of responding to this growing public health challenge.

 

Symptoms of encephalitis vary but can include:

• Infectious encephalitis (decreased or altered level of consciousness, personality/ behavioural change, fever and a headache);
• Autoimmune encephalitis (memory problems, psychiatric symptoms, decreased or altered level of consciousness and personality change).

 

Death rates following encephalitis can be high.  Survivors may experience long-term challenges such as cognitive impairments, personality changes, epilepsy, and fatigue, making reintegration into daily life difficult. Treatment and cure depend on the underlying cause and may include antiviral medications for autoimmune causes and supportive care to manage long-term symptoms.

Encephalitis affects three people every minute globally, yet almost 77% of the population do not know what it is. The lack of awareness leads to delay in diagnosis and treatment, and poorer patient outcomes. By implementing the WHO's recommendations, we can work towards reducing the global impact of this debilitating condition.

'Body Becomes Agile': Ayurveda Expert Shares Benefits Of Daily Oil Massage For Good Health

 

In many villages, it is common for individuals to apply oil to their bodies before taking a bath in the morning to nourish the skin and alleviate various issues. Massaging with oil enhances the performance of several body functions. Let’s explore its additional advantages, as well as the appropriate timing and methods for performing it.

Ayurveda expert Dr Pallav shared his tips on body massage with Local18 stating that “Massage is a simple process, which is very important to do. Massage removes fatigue, which also has a scientific basis."

He further said, “Oil massage brings lightness. Along with this, the body becomes agile and shiny. There are many different forms of oil massage. Village people often apply Ubtan. It also has special significance. Using Ubtan helps to remove the dirt that has built up on the skin."

“In this way, after removing the dirt from the body, people take a bath. After removing the dirt, the body’s Agni is activated, due to which the digestive process becomes normal. Those who do not bathe, their Agni does not work. Also, the possibility of many diseases increases due to the dirt accumulated on the skin."

Dr. Pallav said, “Often people living with air conditioners suffer from skin-related diseases. Due to the decrease in temperature while living in AC, sweating stops, which takes the form of disease as the dirt stays in the skin for many days."

“On the other hand, the people of the village work out in the fields. If the body is inactive, then the same person can have a new disease. If we want to keep the body healthy and fit, we have to change our routine. With changing times, people are getting vaccinated to protect themselves from diseases. But it is not as effective as we can do by changing our daily routine." he said.

He added “To keep the body healthy, it will be necessary to adopt the right methods and take out some time for self care. Oil massage is an integral part of our body care. There is Agni in our skin too. This should be kept safe. Oil massage also keeps the body healthy."

Dr Pallav believes that applying oil to the body in winter easily removes the problem of dry skin and nourishes the skin. Applying oil also removes toxins from the body and makes skin healthy by moisturising it.

It is to be noted that the medicine and health-related advice given in this news is based on conversations with experts. This is general information, not personal advice. Please consult the relevant experts before implementing them. Local-18 will not be responsible for any harm caused by use.