The Importance Of Fat Soluble Vitamins A E D And K

The Importance of​ Fat Soluble Vitamins A,​ E,​ D and K

What are vitamins?

A vitamin is​ an organic carboncontaining chemical compound your body must have in​ very small amounts for normal growth,​ metabolism creating energy in​ your cells,​ and health. Vitamins are needed to​ make enzymes and hormones,​ which are important substances human body uses to​ make all the​ chemical reactions,​ needed to​ live. Your body has no way to​ create vitamin molecules itself,​ so the​ vitamin molecules must come in​ through food that you eat. Most of​ us get enough of​ vitamins from our food,​ but it​ may be necessary for some people to​ take a​ vitamin supplement,​ because an ongoing shortage of​ vitamins will lead to​ failed health,​ weakness,​ susceptibility to​ disease.

The body needs at​ least 13 different vitamins to​ function properly Vitamin a​ Retinol; Vitamin B complex B1 Thiamine; B2 Riboflavin; B3 Niacin; B6 Pyridoxine; B12 Cyanocobalamin; B9 Folic acid; B5 Pantothenic acid; H Biotin; Vitamin C Ascorbic acid; Vitamin D Calciferol can be obtained through sunlight; Vitamin E Tocopherol; Vitamin K Menaquinone.

There are two types of​ vitamins fat soluble and water soluble.

Fat soluble vitamins

Vitamins A,​ E,​ D and K are fatsoluble,​ they dissolve in​ fat but not water. Once these vitamins are absorbed by the​ body,​ they are stored mostly in​ the​ fatty tissues and in​ the​ liver. Fatsoluble vitamins can be stored in​ your body for up to​ six months. the​ liver provides the​ primary storage tissue for vitamins a​ and D. Vitamin E is​ stored mainly in​ body fat and to​ a​ lesser extent in​ reproductive organs. Relatively little vitamin K is​ stored. When you need these vitamins,​ your body takes them out of​ storage to​ be used.

Because you can store these vitamins,​ you dont have to​ get a​ supply of​ them every day. However,​ eating fats or​ oils that are not digested can cause shortages of​ fatsoluble vitamins. On the​ other hand,​ getting too much of​ these vitamins,​ particularly vitamins a​ and D,​ can lead to​ toxic levels in​ the​ body and cause problems.

Vitamin a​ Retinol

Vitamin A,​ also called retinol,​ is​ a​ fatsoluble vitamin that has many functions in​ the​ body. it​ helps the​ eyes adjust to​ light changes,​ plays an important role in​ bone growth,​ tooth development,​ reproduction,​ cell division and gene expression. Vitamin a​ helps regulate the​ immune system,​ which helps prevent or​ fight off infections by making white blood cells that destroy harmful bacteria and viruses. Also,​ the​ skin,​ eyes and mucous membranes of​ the​ mouth,​ nose,​ throat and lungs depend on​ vitamin a​ to​ remain moist.

Signs of​ vitamin a​ deficiency are night blindness,​ dry scaly skin,​ low resistance to​ infection,​ poor tooth formation,​ slower bone growth,​ formation of​ gall and kidney stones,​ sinus troubles,​ poor digestion,​ ear abscesses.

Excess ​alcohol​ intake depletes vitamin a​ stores. Food sources of​ Vitamin a​ liver,​ butter,​ whole milk,​ cheese,​ egg yolk. Food sources for Provitamin a​ carrots,​ leafy green vegetables,​ sweet potatoes,​ pumpkins,​ winter squash,​ apricots,​ cantaloupe.

Vitamin D Calciferol

Vitamin D is​ a​ fat soluble vitamin that is​ found in​ food and can also be made in​ your body after exposure to​ ultraviolet UV rays from the​ sun. Sunshine is​ a​ significant source of​ vitamin D because UV rays from sunlight trigger vitamin D synthesis in​ the​ skin.

Vitamin D plays a​ critical role in​ the​ bodys use of​ calcium and phosphorous. it​ increases the​ amount of​ calcium absorbed from the​ small intestine and helps form and maintain bones. Vitamin D also works together with other vitamins,​ minerals,​ and hormones to​ promote bone mineralization. Without vitamin D,​ bones can become thin,​ brittle,​ or​ misshapen. Children especially need adequate amounts of​ vitamin D to​ develop strong bones and healthy teeth.

Lack of​ Vitamin D may cause rickets and fragile bones,​ bowed legs,​ enlargement of​ the​ elbows and wrists joints,​ also muscle twitching and muscle cramps.

Excessive amounts of​ Vitamin D may result in​ general depression,​ abnormal calcium deposits in​ the​ blood vessel walls,​ liver,​ lungs,​ kidneys,​ and stomach. it​ may also lead to​ diarrhea and have other severe toxic effects.

Food sources of​ Vitamin D Cod liver oil,​ salmon,​ mackerel,​ fortified milk and cereal tuna fish,​ sardines,​ eggs,​ liver beef.

Vitamin E Tocopherol

Vitamin E is​ a​ fatsoluble vitamin. Vitamin E helps in​ the​ overall health of​ the​ sexual organs,​ is​ good for the​ skin and helps promote its healing. is​ good for the​ heart and lungs. Vitamin E acts as​ an antioxidant,​ protecting vitamins a​ and C,​ red blood cells and essential fatty acids from destruction.

Lack of​ Vitamin E may cause sterility in​ both sexes,​ loss of​ hair,​ and miscarriage.

Food sources of​ Vitamin E wheat germ oil,​ sunflower seed kernels,​ sunflower oil,​ safflower oil,​ hazelnuts,​ peanuts,​ corn oil,​ spinach,​ broccoli,​ kiwi,​ mango.

Vitamin K Menaquinone

Vitamin K plays an essential role in​ normal blood clotting and helps promote bone health.

Food sources of​ Vitamin K dark green leafy vegetables,​ liver,​ olive oil,​ cottonseed oil. Vitamin K is​ also made by bacteria in​ the​ intestine.

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