Recommended Dietary Allowances values for Vitamin A (Retinol and beta carotene) for Indians

What is vitamin A?

Gajar gaajar carotene carrots indianIndian carrots are rich sources of Vitamin A:Beta-Carotene

This is the "A" of the vitamin alphabet and its first position in the list of vitamins underscores its importance in the diet.

Vitamin A is a fat soluble vitamin which is present in food in two main forms: Retinol and Beta Carotene. There are other less important forms like Alpha Carotene and Cryptoxanthin. The carotenes are the precursors of Retinol and are found in all yellow-orange fruits and dark green leafy vegetables. Retinol is the proper form of vitamin A and is found only in animal food items.

Functions of Vitamin A in the body

Vitamin A in the body has different functions in three different forms:

Vitamin A has the following physiological functions in the body:

1. Vitamin A in Vision:

Difference between Retinol and Beta Carotene

Bioavailability of dietary retinol and beta carotene is vastly different. The conversion efficiency of human body from beta carotene to retinol is nearly 12.5% only. That is every 100 mcg intake of beta carotene converts only to 12.5 mcg of retinol. Therefore to get 1 mcg of retinol 8 mcg of beta carotene has to be ingested.

Compare vitamin a and retinol india

Indian Food Sources of Vitamin A (RAE)

Nutrition table showing Top 25 Vitamin A RAE-rich Indian All food Groups per 100 grams

All food GroupsVitamin A RAE per 100 g. % of RDA
Arvi Ka Saag (Colocasia Leaves) 1000 µg111.1 % of RDA
Shepu Bhaji 598.5 µg66.5 % of RDA
Dhania Patta (Coriander Leaves) 576.5 µg64.1 % of RDA
Palak Sabji (Spinach) 465 µg51.7 % of RDA
Aam (Mango) 228.58 µg25.4 % of RDA
Methi Sabji (Fenugreek Leaves) 195 µg21.7 % of RDA
Gajar (Carrot) 157.5 µg17.5 % of RDA
Santra (Orange) 92 µg10.2 % of RDA
Makkhan (Butter) 80 µg8.9 % of RDA
Kenkra (Crab) (Muscle) 65 µg7.2 % of RDA
Papita (Papaya) 55.5 µg6.2 % of RDA
Ghee 50 µg5.6 % of RDA
Pyaj ka patta (Onion Leaves) 49.58 µg5.5 % of RDA
Simlamirchi (Capsicum) 35.58 µg4 % of RDA
Soyabean (White) Seeds 35.5 µg3.9 % of RDA
Anda (Egg) (Hen) 35 µg3.9 % of RDA
Tamatar (Tomato) 29.25 µg3.3 % of RDA
Masur (Lentil) 22.5 µg2.5 % of RDA
Gawar (Cluster Beans) 16.5 µg1.8 % of RDA
Tamatar (Tomato)(Green) 16 µg1.8 % of RDA
Chana (Bengal Gram) 15.75 µg1.8 % of RDA
Katahal (Jackfruit) 14.58 µg1.6 % of RDA
Kharabuja (Musk Melon) 14.08 µg1.6 % of RDA
Alubukhara (Plum) 13.83 µg1.5 % of RDA
Rai (Mustard) 13.5 µg1.5 % of RDA
RDA For Vitamin A RAE is 900 µg

RDA values of some common vitamins

Vitamin

RDA

 

Sedentary

Work

Moderate

Work

Hard

Work

Vitamin A (Retinol)

600 mcg

600 mcg

600 mcg

Vitamin A (Beta-Carotene)

(Precursor of Vit-A)

4800 mcg

4800 mcg

4800 mcg

Vitamin B1 (Thiamin) (Also written as:Thiamine)1.2 mg 1.4 mg 1.7 mg
Vitamin B2 (Riboflavin) 1.4 mg 1.6 mg 2.1 mg
Vitamin B3 (Niacin) (Also called: nicotinic acid and vitamin PP)16 mg 18 mg 21 mg
Vitamin B5 (Pantothenic Acid) 5 mg 5 mg 5 mg
Vitamin B6 (Pyridoxine)2 mg 2 mg 2 mg
Vitamin B121 mcg 1 mcg 1 mcg
Beta Carotene (Precursor of Vit-A) NA600 mg 600 mg
Biotin30 mcg 600 mg 600 mg
Folic acid (In the form of Diatary Folate) 200mcg200mcg 200mcg
Vitamin C (Ascorbic Acid)40 mg40 mg 40 mg
Vitamin D 600 IU 600 IU 600 IU
Vitamin E 22 IU 22 IU 22 IU