How to Prevent the Disease of Vitamin Deficiency.
Welcome ladies and gentlemen!
I hope everyone is good. Today we will know about the facts aginst Vitamin A deficiency disease. Ok lets start.
I hope everyone is good. Today we will know about the facts aginst Vitamin A deficiency disease. Ok lets start.
There are 3 vitamin A deficiency disease namely Night blindness, Hyperkeratosis and keratomalacia.
Night blindness also called Nyctalopia, is a
condition making it difficult or impossible to see in relatively low light. It
can be described as insufficient adaptation to darkness. According
to World Health Organization, Globally night blindness affects 5.2 million
preschool age< 5 years children and 9.8 million pregnant women.
Hyperkeratosis is when the outer layer of the skin is
thickened. The outer layer of the skin will contain keratin, which is a
protective protein. It is a form of keratosis, which is a skin
disorder caused by over production of keratin.
Keratomalacia is an eye disorder. The resulting cornea becomes totally
opaque, which is one of the most common reasons for blindness around the world,
particularly in developing countries.
To Prevent this
diseases you have to meet the Recommended
Dietary Allowance (RDA)
of vitamin A . The RDA is the estimated amount of a
nutrient per day considered necessary for the maintenance of good health by the
Food and Nutrition Board of
the National Research Council or National Academy of Sciences.
Beside RDA you should
know about the TOLERABLE UPPER INTAKE LEVEL (Upper Limit) of Vitamin A. Upper Limit is the highest level of
nutrient intake that is likely to pose no risk of adverse health effects for
almost all individuals in the general population. As intake increases above the
Upper Limit, the risk of adverse effects increases.
The RDA and Upper Limit of Vitamin A of different ages is given below for you.
Infants :
Age(0 to 6 months) Recommended
Dietary Allowance = 400 micro gram par day and upper limits=500 micro gram par
day.
Age (7 to12 months)
Recommended Dietary Allowance = 600 micro gram
par day and upper limits = 600micro gram per day.
Children:
Age(1 to 3 years)
Recommended Dietary Allowance( RDA) = 300 micro gram par day and upper limits
=600 micro gram.
Age(4 to 8 years)
Recommended Dietary Allowance( RDA) = 400 micro gram par day and upper limits 900
micro gram per day.
Males :
Age(9 to 13 years)
Recommended Dietary Allowance( RDA) = 600 micro gram par day and upper limits
1700 micro gram per day.
Age(14 to 18 years)
Recommended Dietary Allowance( RDA) = 900 micro gram par day and upper limits 2800
micro gram per day.
Age(19 years and above)
Recommended Dietary Allowance( RDA) = 900 micro gram par day and upper limits 3000
micro gram per day.
Females:
Age(9 to 13 years)
Recommended Dietary Allowance( RDA) = 600 micro gram par day and upper limits
1700 micro gram per day.
Age(14 to 18 years)
Recommended Dietary Allowance( RDA) = 700 micro gram par day and upper limits
2800 micro gram per day.
Age(19 years and above)
Recommended Dietary Allowance( RDA) = 700 micro gram par day and upper limits
3000 micro gram per day.
Pregnancy:
Age
< 19 years Recommended
Dietary Allowance ( RDA) = 750 micro gram par day and upper limits 2800 micro
gram per day.
Age
> 19 years Recommended
Dietary Allowance ( RDA) = 770 micro gram par day and upper limits 3000 micro
gram per day.
Lactation:
Age
< 19 years Recommended
Dietary Allowance ( RDA) =1200 micro gram par day and upper limits 2800 micro
gram per day.
Age
> 19 years Recommended
Dietary Allowance ( RDA) =1300 micro gram par day and upper limits 3000 micro
gram per day.
Sources of Vitamin A :
100 gram Cod liver
oil contain 30000 μg Vitamin A.
100 gram Liver (turkey)
contain 8058 μg Vitamin A.
100 gram liver (beef,
pork, fish) contain 6500 μg Vitamin A.
100 gram liver (chicken)
contain 3296 μg Vitamin A.
100 gram ghee contain
3069 μg Vitamin A.
100 gram Capsicum
red contain 2081 μg Vitamin A.
100 gram sweet
potato contain 961 μg Vitamin A.
100 gram carrot contain
835 μg Vitamin A.
100 gram broccoli leaf
800 Vitamin A.
100 gram butter contain
684 μg Vitamin A.
100 gram kale contain
681 μg Vitamin A.
100 gram collard
greens frozen then boiled contain 575 μg Vitamin A.
100 gram butternut
squash contain 532 μg Vitamin A.
100 gram dandelion
greens contain 508 μg Vitamin A.
100 gram spinach contain
469 μg Vitamin A.
100 gram pumpkin contain
426 μg Vitamin A.
100 gram collard
greens contain 333 μg Vitamin A.
100 gram cheddar
cheese contain 265 μg Vitamin A.
100 gram cantaloupe
melon contain 169 μg Vitamin A.
100 gram egg contain
140 μg Vitamin A.
100 gram apricot contain
96 μg Vitamin A.
100 gram papaya contain
55 μg Vitamin A.
100 gram tomatoes contain
42 μg Vitamin A.
100 gram mango contain
38 μg Vitamin A.
100 gram pea contain
38 μg Vitamin A.
100 gram broccoli florets
contain 31 μg Vitamin A.
100 gram milk contain
28 μg Vitamin A.
100 gram bell
pepper, green contain 18 μg Vitamin A.
100 gram spirulina contain
3 μg Vitamin A.
Now you can easily calculate
your per day need of vitamin A. Suppose you are a above 19 years non Female. According to RDA you have to take 700 micro
gram vitamin A per day. So you should take 2.33 gram cod liver oil or 8.69 gram turkey Liver or 10.77
gram beef liver in a day.
Common calculation of per day Food Requirement = (100 / amount of vitamin A
per 100 gram ) * RDA .
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Reference 1
: https://goo.gl/xDzgWQ
Reference 2
: https://goo.gl/wZPs74
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