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

What is vitamin A?

Indian 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:

• Retinol
• Retinal
• Retinoic acid and
• Beta-Carotene (This is a plant based dietary form of Vitamin A)

Vitamin A has the following physiological functions in the body:

1. Vitamin A in Vision:

• Conversion of light energy into nerve impulses at the retina
• Helps to maintain the cornea
• Function in rhodopsin for night vision.

2. Vitamin A in Protein Synthesis and Cell Differentiation:

• Role in the differentiation process of epithelial tissues
• Epithelial tissues on the outside of the body form the skin
• Epithelial tissues on the inside of the body form the mucous membranes

3. Vitamin A in Reproduction and Growth:

• Sperm development in men
• Normal fetal development in women
• Growth in children

4. Vitamin A in Maintenance of bone and teeth:

• Remodeling of the bone involves osteclasts, osteoblasts, and lysosomes
• Osteoblasts are cells that build bones
• Osteoclasts are cells that destroy bone growth
• Lysosomes are sacs of degradative enzymes that destroy bones

5. Vitamin A has role in the synthesis of glycoproteins

6. Vitamin A has function in the cell mediated immunity

7. Vitamin A (Beta-Carotene) as an Antioxidant

• Beta-carotene helps protect the body from diseases, including cancer

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.

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 Groups	Vitamin 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