2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamins are essential nutrients that your body needs in small amounts for various functions in the human body. Vitamins are divided into two groups: water-soluble vitamins (B-complex and C), and fat-soluble vitamins (A, D, E, F and K).
Unlike water-soluble vitamins, which need regular replacement in the body, fat-soluble vitamins are stored in the liver and adipose tissue and are eliminated much more slowly than water-soluble vitamins.
As fat-soluble vitamins stored for long periods of time, they usually pose a greater risk of toxicity than water-soluble vitamins if consumed in excess.
A normal diet, a well-balanced diet will not lead to toxicity in healthy individuals. However, taking vitamin supplements that contain megadoses of vitamins A, D, E and K can lead to toxicity. Remember that the body needs only small amounts of each vitamin.
Although rare are the diseases caused by lack of fat-soluble vitamins, symptoms of mild deficiency may develop without adequate amounts of vitamins in the diet. In addition, some health problems can reduce fat absorption and in turn reduce the absorption of vitamins A, D, E and K.
Vitamin A
Vitamin A, Also known retinol, has many functions in the body. In addition to helping the eyes adapt to slight changes, vitamin A plays an important role in bone growth, tooth development, reproduction, cell division and gene expression. Also, the skin, eyes and mucous membranes of the mouth, nose, throat and lungs depend on vitamin A to stay moist.
The best way to ensure that your body is getting enough vitamin A is to eat a variety of foods. Vitamin A is mainly supplied by certain foods of animal origin such as milk and dairy products, fish and liver. Some foods of plant origin contain beta-carotene, an antioxidant that the body converts to vitamin A.
Beta carotene, or provitamin A, comes from fruits and vegetables. Carrots, pumpkin, winter squash, dark green leafy vegetables and apricots are rich sources of beta carotene. Night blindness and very dry, rough skin may indicate a lack of vitamin A. Other signs of a possible vitamin A deficiency include reduced resistance to infections, a defect in tooth development, and slower bone growth.
Vitamin D
Vitamin D plays an important role in the body's absorption of calcium and phosphorus. It increases the amount of calcium that is absorbed by the small intestine and helps in the formation and maintenance of bones. Children especially need adequate amounts of vitamin D to develop healthy bones and healthy teeth.
The main dietary sources of vitamin D are milk and other dairy products enriched with vitamin D. Vitamin D is also contained in oily fish (eg, herring, salmon and sardines), as well as cod liver oil. In addition to vitamin D from food, we get vitamin D through our skin from sunlight.
Vitamin E
Photo: 1
Vitamin E comes in 7 main forms, which are called tocopherols. The most active tocopherol is the so-called alpha-tocopherol. It is extremely useful in the fight against infertility, which is why it is often found as a vitamin against infertility.
Vitamin E. acts as an antioxidant, protects vitamins A and C, red blood cells and essential fatty acids from destruction. Studies from a decade ago found that taking antioxidant supplements such as vitamin E can help prevent heart disease and cancer. On the other hand, there are many studies that show a link between regular eating of antioxidant-rich fruits and vegetables and a lower risk of heart disease, cancer and a number of other diseases.
Vitamin K
Photo: Iliana Parvanova
Naturally produced by bacteria in the gut, vitamin K. plays an essential role in normal blood clotting and helps promote bone health. Good dietary sources of vitamin K are green vegetables such as turnips, spinach, cauliflower, cabbage and broccoli, and some vegetable oils, including soybean oil, cottonseed oil, canola oil and olive oil. Animal foods, in general, contain limited amounts of vitamin K.
Vitamin F
Vitamin F in fact it is a complex of 2 essential fatty acids - linoleic and linolenic. A natural rich source of vitamin F is fish oil and some vegetable oils, especially grape seed oil. Vitamin F is extremely beneficial to health, especially because of its antisclerotic and anti-rhyming properties. Consumption of products rich in this vitamin helps to normalize metabolic processes, reduce inflammation, protects against skin and rheumatic diseases. Vitamin F also helps with persistent hair loss.
It turns out that the vitamin has another very valuable property - to increase the absorption of other important vitamins - A, B, D and E. Regular intake of vitamin F preserves the youth of the skin, which makes it a powerful ally in the fight against premature aging.
To get all the useful nutrients, regularly include in your menu vitamin salads and detox drinks.
Recommended:
Fat Doesn't Make You Fat
We need fat to survive. Without them, the body will not function properly. Eating fat does not mean that you will directly gain weight. What makes us fat are the amounts we ingest. And this applies to both fats and carbohydrates, and even protein.
What Are Water-soluble Vitamins?
Vitamins are those nutrients that ensure the normal functioning of the body and without them the course of vital functions would be impossible. These complex organic compounds are divided into fat soluble and on water soluble , and in this case the second group will be considered.
Fat, Which Burns Calories - We All Have It
For 30 years, scientists have been intrigued by brown adipose tissue, which acts as a furnace, consuming calories and generating heat. Rodents that are unable to tremble to successfully retain body heat use their brown adipose tissue instead.
Which Dish With What Fat To Cook?
Most often, several types of fat are used in cooking various dishes, namely butter, oil and lard. Butter Cow butter is used in the preparation of poultry, lamb, mushrooms, stewed vegetables, for frying eggs and omelets; Mass Photo:
How Do I Know Which Foods Make Me Fat?
Everyone dreams of a slender figure of a model. But sometimes, no matter what we do, things don't work out. We wonder why we can't lose weight, we do all sorts of diets, we play sports and it still doesn't work. The reason may lie in the food we eat.
