#rdaofvitamink Archives - health jaagran

What is recommended dietary allowance

The “Recommended Dietary Allowances (RDA)” are the safe intake levels of the essential nutrients. These levels are found to be adequate or sufficient to meet the nutrients requirement of nearly all healthy individuals in a specific life stage along with gender group.

( RDA INTAKE = NUTRIENTS REQUIREMENT + SAFETY MARGIN )

Every organism need a wide range of nutrients to lead a healthy and active lifestyle. The amount of each nutrient requirement for an individual depends on his/her age, body weight, physical activity, physiological states i.e. pregnancy, lactation etc. So, the requirement of all nutrients varies from individual to individual.

Nutrient requirement is the requirement of particular nutrient in the minimum amount that needs to be consumed by an organism. It is used for preventing from the symptom of deficiencies. Also, it is required to maintain adequate level of the nutrient in the body of an organism.

*RDA Chart for Vitamin A, Vitamin B – group and Vitamin C ( Report by a expert group of ICMR- Indian Council Of Medical Research)*

RDA Chart for Vitamin D, Vitamin E, Vitamin K, Vitamin B7 and Vitamin B5

RDA Chart for carbohydrates, protein, fats, calcium, iron, zinc and magnesium

RDA Chart for chloride, chromium, copper, iodine, manganese, molybdenum, phosphorus, potassium, selenium and sodium

Importance of RDA standards

RDA helps in comparing RDA intakes of individuals that allows in making estimation for probable risk of deficiency among individuals.

It helps in upgrading the nutrient requirements in clinical management of diseases.

Helps public health nutritionists to compose diets for schools, hospitals, gyms, fitness classes, an individual etc.

It helps in designing, developing nutrition programmes and policies for health care policy makers and public health nutritionists.

Helps in planning and procuring food supplies for different groups of population.

It helps in evaluating the adequacy of food supplies in meeting national nutritional needs.

RDA helps in making food consumption records of individuals and populations.

Helps in establishing standards for the national feeding programmes, implemented by the Government for its vulnerable population.

Helps in providing nutritional education programmes for the groups of population.

It helps in searching and developing new food product ranges and dietary supplements by the industry. It is beneficial for enhancing health of an individual.

RDA helps in establishing guidelines for the national labeling of packaged foods. In India it is done by Food Standards Safety Authority of India (FSSAI).

We can say that the RDA is just like a minimum level of lubrication oil in our vehicle engine (Engine represents our body).

If lubrication oil level of vehicle engine is low, then engine will run for sometime but not for a long life.

In same way, if RDA is not followed by us, we will run for sometime but not for a long life.

– Health Jaagran

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Here, we are going to know about fat soluble vitamin functions deeply. But, before that we need to understand basics about micro nutrients.

Micro-nutrients (Micro means very small)

Nutrients, which are required in very much smaller qualities as compared to macro-nutrients in the body of an organism.

Types of micro-nutrients

Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
Minerals (inorganic compounds): Macro-minerals & Trace minerals.

A). VITAMINS

Vitamins are micro organic compounds, made up by plants and animals which can be broken down by heat, acid or air.

Categorized into two types:

i). Water-soluble &

ii). Fat-soluble vitamins.

i). Water soluble vitamins

Vitamin-B group & Vitamin C

ii). Fat soluble vitamins

Vitamin A, D, E and K:

Vitamins which doesn’t dissolve in water and best dissolve in fat or a source of fat. After complete absorption and consumption of these vitamins, they stored in liver and fatty/muscle tissues for a future purpose of body requirement.

Fat-soluble vitamin functions and feautures

Vitamin A

Vitamin A: (RDA= 600 mcg(µg)/day (retinol) & 4800 µg/day (beta-carotene)),mcg means microgram.
- Exist in 2 natural forms = Retinol (animal source) & Beta-carotene (plant source)
- Functions: Helps in vision/eye health (specially night vision), cell division, healthy skin, organ functioning and building immunity, healthy liver and bone health.
- Acts as a strong antioxidant for cellular membranes.
- Required for growth and reproduction.
- Sources: Meat, Egg, Fish oil, Milk & Dairy products, Spinach, Mustard, Bathua, Mint, Pumpkin, Carrot, Papaya, Melon, Mango, Apricots, Sweet potato etc.
- Deficiencies: Night blindness, Conjunctival Xerosis (Dryness of front thin membrane layer of eye), Bitot’s spot (Dark grey or black spots in cornea of eye), Corneal Xerosis, Follicular Hyperkeratosis (plugging of hair follicles) etc.
- Excess: Hypervitaminosis A (GI upset, blurred vision, headache), Hypercarotenemia, Teratogenic (Abortion & birth defects).

Vitamin D

Vitamin D: (RDA= 10 µg/day OR 400 IU)
- Good health of skeletal system.
- Functions: Helps in building bone health by assisting in calcium absorption, to regulate blood calcium, cell division, reduce risk of some cancers, insulin secretion, functioning of parathyroid gland and also helps in building immunity.
- Helps in working of vitamin A, calcium and phosphorus in the body.
- Sources: Exposure to sun light, Fish liver oil, Egg yolk, Milk & milk products etc.
- Deficiencies: Rickets (children), Osteomalacia (adults).
- Excess: Constipation, Weight loss, Vomiting, Nausea, Excess thirst etc.

Vitamin E

Vitamin E (α-tocopherol): (RDA= 7.5 to 10 mg/day)
- Essential for reproductive health i.e. tocopherol.
- Functions: Promotes immune system, protects vit A & vit C from oxidation, helps in anti-aging, cancer protection, prevention from cardiac issues, iron metabolism, nervous tissues health, reproduction, foetus health and reduces cholesterol level.
- Acts as an antioxidant and protects cell damages.
- Sources: Corn, Soybean, Wheat germ, Peanut, Almond, Coconut, Bajra, Barley, Wheat grain, Pumpkin seed, Melon seed, Fish oil, Spinach, Broccoli, Papaya etc.
- Deficiencies: RBC’s breakdown, Muscular dystrophy, Impairment of neuromuscular function.

Vitamin K

Vitamin K (Menadione): (RDA= 55 µg/day)
- Known as coagulation vitamin (coagulation of blood in case of injury).
- Functions: Helps in blood clotting (formation of blood clotting protein), proper bone development, blood circulation and liver functioning.
- Sources: Tomatoes, Green pea, Cauliflower, French beans, Spinach, Broccoli, Cabbage, Mustard, Liver oil, Soybeans etc.
- Deficiencies: Increase in blood clotting time, Increased the chances of haemorrhage.

Fat-soluble vitamins are abundantly available with high-fat foods as they are soluble in fat or lipid and also they are much better absorbed into our bloodstream when we eat these vitamins with fatty food.
-healthjaagran

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