Do you know about vitamins? Also, do you know about fat-soluble vitamins? First I should tell you what is vitamin? Vitamins are necessary micronutrients that required for your body. Vitamins are a necessary nutrient to maintain your health. It categorizes in two types.
- Water-soluble Vitamins
- Fat-soluble Vitamins
Water-soluble vitamins are easily soluted into water also with this vitamin easily absorbed by the body. For example Water-soluble ( vitamin B complex and vitamin C)
Fat-soluble vitamins are types of vitamins that are exploited into the body through fatty tissue. If the fat-soluble vitamins such as A, D, E, and K are collect into your body from a long time. In this situation, it may be harmful to your body, comparison to water-soluble vitamins. Because enough amount of vitamins A required for good health. If you eating a balanced diet will not lead to toxicity in otherwise healthy individuals. Because, the majority of vitamin A, D, E and K can increase the toxicity of your body.
Fat-soluble Vitamins list
Fat-soluble vitamins types
Different type of fat-soluble vitamins works in your body different task. The fat-soluble vitamins may be necessary that person which have lower because it can supply of fat-soluble vitamins. But, an insufficient amount of fat-soluble vitamins in your body which could lead to toxicity and adverse reactions.
Vitamin A is fat-soluble-vitamin. It is a necessary vitamin for maintaining your healthy vision. Because lack of vitamin A increases the visibility, hair loss, and blindness.
Vitamin A is not an element it is a compound. Vitamin A is known as retinoids. retinoid is a collection of the various component that found in the human body also in some food materials.
Vitamin A has multiple functions or task in your body: it is necessary for development, for the maintenance of the immune system and well vision.
Some dietary natural source of vitamin A such as
- fish liver oil
- liver of animals
- Cod liver oil.
- Fortified breakfast cereals
- Fortified skim milk.
Above dietary natural source are supplementary of Vitamin A. Besides it some fruits are a good source of vitamin A. You can read out.
- Sweet potatoes
- Winter squash
- collard greens.
A dose of vitamin a depends on human age and gender. You can take the following dose of fat-soluble vitamins A.
- Infants (0–12 months): 400–500 micrograms (mcg)
- Children aged 1–3: 300 mcg
- Children aged 9–13: 600 mcg adult
- Women: 700 mcg
- Adult men: 900 mcg
Deficiency diseases of vitamin A
As you know that vitamin A is a fat-soluble vitamin. It is required for the body in limit amount neither nor more nor less. The factuality of vitamin can increase many problems. You can read b
- Hair loss
- Dry eyes
- Reduced immune function
- Skin issues
It is possible to big toxic levels of vitamin A. This situation is called hypervitaminosis. People who diet vitamin A supplements or eat enough amounts on fish liver oils are at more risk. Pregnant women should not enough dose of on their prenatal vitamins. High levels of vitamin A are harmful to a growing embryo.
Vitamin D is a fat-soluble vitamin. An important source vitamin a is sunlight because, when the sunlight exposure on your body skin then a combination of sunlight and skin produce vitamin D. Vitamin D is a helpful source of bone health and development.
Vitamin d knows as calciferol. It is not an element it is a compound like a vitamin A. It is a fat-soluble vitamins. Vitamin D is found two types naturally.
- D-2 found in plants, such as mushrooms.
- vitamin D-3, found in animal fats vitamin.
The function of vitamin D
Your body must contain vitamin D to absorb Ca (calcium) and promote bone growth. Because lack of vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). Vitamin D is necessary for other important body functions. Vitamin D helps to absorbed into the bloodstream, the liver and kidneys change calciferol into calcitriol etc. When you take vitamin D it performs to type major work.
- Bone maintenance
- Immune system support
Dietary sources of vitamin D
There are many sources of the fat-soluble vitamins, besides sunlight. The following food materials and natural product are supplementary of vitamin D.
- Fatty fish like tuna, mackerel, and salmon
- Dairy products
- Orange juice
- Soy milk
- Beef Liver
- Egg yolks
According to your body age, you can take the value of vitamin D. Some basic guideline of to taking the amount of vitamin D.
- Baby (0–12 months)10 mcg
- 1–70 years of age 15 mcg
- above age 70: 20 mcg
Diseases, lack of vitamin D
There are many problems may be lack of vitamin D. I want to tell you some problem of vitamin D.
- Rickets Rickets
- Heart disease
Overdoes of Vitamin D
Venom levels of vitamin D probably occur. They are most likely to occur in people who take an insufficient amount of vitamin D supplements. Due to hypercalcemia, maybe increased the amount of vitamin D.
Vitamin E is a type of vitamin but it does not soluble in water. It is a fat-soluble vitamin. Vitamin E likes work in your body an antioxidant. It can remove or destroy free radicals in your body. Because free radicals may be the cause of cancer. Vitamin D has plays an important role to control cancer disease.
Vitamin D can divide into eight types. but mainly two types is vitamin E first tocopherols and second tocotrienols. Vitamin E is contained the most abundant in Tocopherol.
The function of Vitamin E
Vitamin E is antioxidant, protects fatty tissues from free radicals that may cause cancer. Water-soluble vitamins like vitamin B complex and vitamin c, help aid vitamin E’s functions. If you have taken higher doses of vitamin E it can do help thinner of the blood in your body.
Source of vitamin E
There are many sources of vitamin E which you can read out also with you can use in your diet.
- Wheat Germ Oil
- Sunflower Seeds
- Pine Nuts
- Goose Meat
You can take the amount of vitamin E according to your age. The following doses of vitamin E can eat in your diet.
- Baby aged 0-6 Month: 4 mcg
- Baby aged 7-12 Month: 5 mcg
- Children aged 1-3 year: 6 mcg
- Children aged 4-8 year: 7 mcg
- A boy aged 9–13 years: 11 mcg
- Above 14 years: 15 mg
- For younger: 19 mg
Symptoms lack of vitamin E
- Vision issues
- Loss of weight also with slow growth.
- Trouble walking muscle weakness
- Fragile red blood cells
Vitamin K is fat-soluble vitamins and it helps the body form blood clots. This requires function prevents a person from bleeding out from small scratches.
Vitamin K is a various type but major are two types of vitamin k.
- K-1, found in plant sources
- Vitamin K-2 found in animal sources
A function of Vitamin K
vitamin K plays an important role in the body is blood clotting or controlling. However, vitamin K can also help with:
- It decreases the risk of heart disease
- bone health
- It produces the amount of calcium in the blood
Source of vitamin K
You can diet of vitamin K according to your age and body requirement. Bellow some guideline has given that how to take the amount of vitamin K?
- Baby aged 0–6 months: 2 mcg
- Baby aged 7–12 months: 2.5 mcg
- children aged 1-3 years: 30 mcg
- For children aged 4–8 years: 55 mcg
- children aged 9–13 years: 60 mcg
- Child aged 14-18 years: 75 mcg
- adult women: 90 mcg
- adult men: 120 mcg
Symptoms lack of Vitamin K
If a person has a vitamin K lack, they have more risk of extra bleeding and low bone density that can lead to fractures.
Above articles, I have explained complete information about water-soluble vitamin and fat-soluble-vitamin. Because, as you know that vitamin has an important role to maintain your health. Micronutrients of the vitamin are necessary for human body. I think that this information gives to you some knowledge about fat-soluble vitamins and its function.