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.
Vitamin A in the body has different functions in three different forms:
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.
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 |
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 B12 | 1 mcg | 1 mcg | 1 mcg |
Beta Carotene (Precursor of Vit-A) | NA | 600 mg | 600 mg |
Biotin | 30 mcg | 600 mg | 600 mg |
Folic acid (In the form of Diatary Folate) | 200mcg | 200mcg | 200mcg |
Vitamin C (Ascorbic Acid) | 40 mg | 40 mg | 40 mg |
Vitamin D | 600 IU | 600 IU | 600 IU |
Vitamin E | 22 IU | 22 IU | 22 IU |