Fat Soluble Vitamins
Topics
a) What are fat-soluble vitamins?
b) Fat-soluble vitamins, their sources, deficiencies and over-consumption.
Fat-Soluble Vitamins are those vitamins, which are more easily stored in fatty tissues and are kept for longer periods in the body. Because of this factor, the body does not require large amounts of fat-soluble vitamins. Any unused portion of fat-soluble vitamins, which the body does not use, is stored in the liver. However, this can pose a potential health risk factor for toxicity if vast amounts of fat-soluble vitamins are consumed.
Which Vitamins Is Fat-Soluble?
Vitamins A, D, E and K are fat-soluble vitamins.
Vitamin A (Retinol)
Vitamin A helps the eyes to adjust to changes to light and help eliminate night blindness. In addition, vitamin A helps build strong bones and teeth, and keeps the eyes, nose, skin and mucous membranes moist.
Beta-carotene, an antioxidant found in foods of plant origin such as carrots, pumpkin, leafy vegetables, etc. is converted to vitamin A by the body.
Vitamin A is found in egg yolk, dairy products, cod-liver oil, dried apricots and liver.
Vitamin A Deficiency
An inadequate dose of vitamin A can cause deficiencies such as infections, night blindness and dry skin.
Over-Consumption Of Vitamin A
An over-consumption of vitamin A in mild cases can cause nausea, diarrhea and impaired vision. In serve cases, extreme doses of vitamin A can cause liver damage and hair loss.
Vitamin D
Vitamin D helps the body absorb calcium, and hardens bones and teeth. Vitamin D helps maintain a healthy heart and nervous system. The sunlight produces vitamin D as well.
Other sources of vitamin D include cod liver oil, fortified dairy and milk products, tuna, and egg yolk.
Vitamin D Deficiency
Vitamin D deficiency can cause rickets in children and muscle weakness or an increased risk of fractures in adults.
Over-Consumption Of Vitamin D
An excessive dose of vitamin D can cause mild symptoms such as nausea, loss of appetite or weight loss. Extremely high doses of vitamin D can lead to kidney damage.
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Vitamin E
Vitamin E protects the blood cells, lungs and tissues. Vitamin E helps wounds to heal, and is essential for reproduction.
Foods rich in vitamin E are dark green vegetables, eggs, wheat germ, safflower oil, peanuts and avocado.
Vitamin E Deficiency
A lack of vitamin E is very rare, as most foods are enriched with vitamins.
Over-Consumption Of Vitamin E
Persons who are taking blood-thinning medications so not take vitamin E. Large doses of this vitamin may potentially counteract with this medication.
Vitamin K
Vitamin K is essential for the clotting of the blood, healing of bruises and helps with liver function.
Green leafy vegetables, yogurts, dark molasses, liver, and safflower oil are sources of vitamin K.
Vitamin K Deficiency
A lack of vitamin K in a diet may lead to hemorrhaging, internal bleeding or the inability for the blood to clot.
Over-Consumption Of Vitamin K
Taking vitamin K in large dosages can cause liver damage or counteract blood-thinning medications.
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