Sweet potatoes are the richest sources of vitamin A amongst vegetable sources. They also contain folic acid and fibre. Sweet potatoes can be consumed once or twice a week either boiled or grilled and eaten as chaat (tangy snack) or with some ghee glazed on it to enhance the absorption of vitamin A (a fat-soluble vitamin that requires fat to facilitate absorption).
5. Nuts
Nuts such as almonds, walnuts, peanuts, sunflower seeds etc. are rich in energy, protein, antioxidants, vitamins, minerals and omega-3 fatty acids that help build immunity. Omega 3 fats are not only heart healthy because of their 'good cholesterol' content, but can also aid in the absorption of calcium from the gut. During monsoons, when you crave fried foods or snacks, a small fistful of assorted nuts could be a good replacement. Nevertheless, natural version of nuts can provide more health benefits than the salted, packaged versions available in the markets.