Find out which nutrient should be enough for your body: RDA

We always say his/her body is not having enough nutrients or having more nutrients. But do you know according to your height and weight which amount is perfect for you, how much food you should consume, and in which category of BMI your body comes?

There have been many thoughts and questions like these, but you didn't give importance to it. 

Here this article is going to help you to Find out which nutrient should be enough for your body. 

First all of the term we all must be heard or not heard. RDA!!!

RDA is the term used for Recommended Dietary Allowance. This means how much food you should consume and what type of nutrients is going to benefit your health and body. 

RDA is used as a guide to finding out/ determine the nutrition requirement of an individual or person. 

These RDA recommendations for the average daily amounts of nutrients that population groups should consume over a period of time and can't be directly applied to individual cases. Because every person's needs are different from the other. 

RDA does not cover any kind of disease, it is used for your better living. 

What kind of factors affect the RDA are:

1. Age- Every age group's requirements are different. Such as infants and children's requirement of protein is high than adolescents. The requirements of old age people are different than adults. 

2. Gender- adolescent girl's requirement of iron is more (because of menstruation every month) than an adolescent boy's. 

3. Physiological status- In pregnancy, the requirement of nutrients is more than the normal woman because of the requirement of the mother and the additional requirement of the growing fetus.

4. Type of work- The requirement of a sitting person works as a driver, the bank manager is different than the person who is doing a heavy workout or weight lifting. 

These all are the factors that affect the RDA. Now, what are the uses of RDA? 

RDA is mainly used to keep a record of food consumption. 

To evaluate the adequacy of food supplies about nutritional needs. To develop aware the people about food and nutrition. 

This technique is also used in industrial products, you can easily see this on any food product. For example, on the biscuit pack, you can see the label in which there will be mention of all nutrients like carbohydrate, protein, fat, fiber, vitamin, and minerals.

For all these and other medical conditions, the use of RDA is done. 

RDA guidelines keep changing but there is very little addition or decrease of the number. These all are the standard guidelines for Indians. 

1. Bodyweight

The most concern point for every age of the person. Whether their weight is okay or they are underweight or overweight. Many questions arise. So here is the answer to your all questions.

As per the height, for adult men, the bodyweight is 60 kg and for women, it is 55kg. 

For infants (0-6 months)- 5.4 kg, infants (6-12 months)- 8.4 kg, Children (1-3 years)- 12.9 kg, Children (4-6 years)- 18 kg, Children (7-9 years)- 25.1 kg, Boys (10-12 years)- 34.3 kg, Girls (10-12 years)- 35 kg, Boys (13-15 years)- 47.6 kg, Girls (13-15 years)- 46.6 kg, Boys (16-17 years)- 55.4 kg and Girls (16-17 years)- 52.1 kg. 

(This is the data was given in 2010 Nutrient Requirements and recommended dietary allowances for Indians, ICMR).

2. Energy requirements

This part is dependent on BMR. According to the Basal Metabolic Rate, the daily requirement of energy of a person is decided.

It varies from a person, The energy requirements for children and adolescents are different because as their age is growing they need more energy than adults. 

3. Protein requirements

The best way to calculate the protein need is the total of your weight. If your weight is 60 kg then your protein need is also 60 g. The formula is for protein is 1g/kg body weight. 

4. Fat requirements

It is visible and invisible fat that is present in foods. It depends on the age group for fat requirements. 

5. Minerals requirements

As there are many minerals in foods. The iron requirements of girls are more than boys due to menstrual loss in women. The requirement of adult females for iron is 21 mg/d and for adult males, it is 17 mg/d.

calcium and phosphorus have a very close relation. Because they both need equal ratios for their performing function in the body. 

the other trace element requirements for adults are manganese - 15.5 μg, copper- 2.2 mg, chromium- 65 μg, zinc, and molybdenum is 500 μg.

6. Vitamins

Vitamin A- The requirement of adults for retinol is 600 μg and for beta carotene is 2400 μg. 

Thiamin, Riboflavin, and Niacin- The requirements of an adult for thiamin is 0.5 mg, riboflavin is o.6 μg, and for niacin 6.6 mg (Allowance per 1000 kcal). 

Vitamin B12- The recommendation for vitamin B12 per day is 1 μg. 

Folic acid- For folic acid, the recommendation is for normal adults is 100 μg and for pregnancy, it is 300 μg. 

Vitamin C- For adults, the requirement is 40 mg per day and in the case of infants it is 20-25 mg per day. 

Vitamin D- There is no recommendation for Vitamin D, as it is coming from sunlight or animal-based foods or from medication. 

Vitamin E- For Vitamin E the requirements are 0.8 mg for adults. 

7. Water

The recommendation for water is 1-2 liter or 9-12 glasses per day is for adult men and women. 

These are the daily requirements of nutrients that you should always keep an eye on. Whether you're taking it properly or not. These all recommendations are given by ICMR for indians. 

When you eat the proper amount of food and are filled with nutrients is very important and it also keeps away the disease from your body. 

Always look for your health and food first, Because they are either going to make your body weak or strong. It all depends on you. 

These are the main nutrients which we consume daily but that doesn't mean they are all, there are also many vitamins and minerals which are important for the body but their RDA is not available. 

So let's keep the important one in your hand. 

Stay healthy and stay safe.