Vitamin A plays an essential role in maintaining sharp eyesight, glowing skin, and a strong immune system. While carrots and spinach are usually the go-to choices, there are many lesser-known foods that can deliver this vital nutrient in abundance. Surprisingly, some of these are already part of traditional diets but remain overlooked today.
Here are six underrated yet powerful Vitamin A-rich foods you should consider adding to your meals.
Amaranth Greens – A Forgotten Treasure of Nutrition
Amaranth leaves (chaulai ke patte) are rich in Vitamin A, iron, and antioxidants. These leafy greens promote better vision, help fight fatigue, and boost immunity.
Traditionally cooked in Indian households, they can be paired with dals, stir-fries, or used as fillings for parathas. Adding them to your diet ensures a steady supply of essential nutrients.
Red Palm Oil – Nature’s Beta Carotene Powerhouse
Red palm oil is one of the most concentrated natural sources of beta carotene, which the body converts into Vitamin A. Its deep red hue is proof of its nutrient density.
Used sparingly, it supports healthy skin, improves eye function, and provides antioxidant protection. Although less common in daily cooking, even small amounts can make a big nutritional difference.
Moringa (Drumstick Leaves) – The Supergreen for Immunity
Moringa leaves are celebrated for being one of the most nutrient-dense plants in the world. Just a handful provides a high concentration of Vitamin A along with minerals like calcium and potassium.
They are particularly beneficial for bone health, immunity, and eyesight. Whether consumed as fresh leaves in curries or as dried powder in smoothies and soups, moringa is a versatile superfood.
Amla – Beyond Vitamin C
Amla, or Indian gooseberry, is widely recognized for Vitamin C but it also contributes Vitamin A. Together, these vitamins slow down age-related vision decline, brighten skin, and enhance immunity.
It can be eaten raw, pickled, or consumed as juice and powder. In Ayurveda, amla is prized as a natural rejuvenator for overall health
Cod Liver Oil – The Traditional Source of Vital Nutrients
Cod liver oil has long been valued as a natural supplement. It’s a rich source of Vitamin A and Vitamin D, making it an excellent choice for strengthening bones and preventing infections.
Whether taken as a spoonful of oil or in capsule form, it remains one of the oldest and most reliable ways to prevent Vitamin A deficiency.
Pumpkin Leaves – The Overlooked Supergreen
Pumpkin leaves are often ignored, but they’re packed with Vitamin A, iron, and calcium. They not only aid vision but also support skin glow and energy levels.
Widely used in African and Asian cuisines, pumpkin leaves can be added to soups, curries, and stews. Including them in everyday meals is a smart way to prevent nutrient gaps.
The Importance of Vitamin A in Daily Life
Deficiency in Vitamin A can cause night blindness, low immunity, and poor skin health. By diversifying your diet with these lesser-known superfoods, you can:
- Keep your eyes healthy and sharp
- Strengthen natural immunity
- Maintain radiant skin
- Support growth and development
Final Thoughts
Vitamin A is more than just a “vision vitamin.” While we often depend on carrots or spinach, there are plenty of hidden gems like amaranth, red palm oil, moringa, amla, cod liver oil, and pumpkin leaves that provide equal—if not greater—nutritional benefits.
Rediscovering these foods and bringing them back to the table can help you maintain long-term health naturally.
