fat-soluble vitamins: Vitamins list

water and fat-soluble vitamin
25 Jan

fat-soluble vitamins: Vitamins list

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.

  1. Water-soluble Vitamins
  2. Fat-soluble Vitamins

Water-soluble vitamins

Water-soluble vitamins
soluble vitamins in water

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

Soluble Vitamins in fat
Soluble Vitamins in fat

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

  1.  A
  2. D
  3.  E
  4.  K

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

Vitamin A
This is Vitamin A

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.

Type

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.

Function

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.

Dietary sources

Dietary sources
Dietary sources

Some dietary natural source of vitamin A  such as

  1. fish liver oil
  2. liver of animals
  3. Butter
  4. Cod liver oil.
  5. Eggs.
  6. Fortified breakfast cereals
  7. 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.

  1. Carrots
  2. Sweet potatoes
  3. Winter squash
  4. Cantaloupe
  5. Apricots
  6. Spinach
  7. Kale
  8. collard greens.

Recommended intake

A dose of vitamin a depends on human age and gender. You can take the following dose of fat-soluble vitamins A.

  1. Infants (0–12 months): 400–500 micrograms (mcg)
  2. Children aged 1–3: 300 mcg
  3. Children aged 9–13: 600 mcg adult
  4. Women: 700 mcg
  5. Adult men: 900 mcg

Deficiency diseases of vitamin A

diseases of vitamin A
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

  1. Hair loss
  2. Dry eyes
  3. Blindness
  4. Reduced immune function
  5. Skin issues

Overdose

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

Medicine of Vitamin D
Medicine of Vitamin D

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.

Type

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.

  1. D-2 found in plants, such as mushrooms.
  2. 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.

  1. Bone maintenance
  2. Immune system support

Dietary sources of vitamin D

Dietary sources of vitamin D
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.

  1. Fatty fish like tuna, mackerel, and salmon
  2. Dairy products
  3. Orange juice
  4. Soy milk
  5. Beef Liver
  6. Cheese
  7. Egg yolks

Recommended intake

According to your body age, you can take the value of vitamin D. Some basic guideline of to taking the amount of vitamin  D.

  1. Baby (0–12 months)10 mcg
  2. 1–70 years of age 15 mcg
  3. above age 70: 20 mcg

Diseases, lack of vitamin D

Diseases of vitamin D
Diseases of vitamin D

There are many problems may be lack of vitamin D. I want to tell you some problem of vitamin D.

  1. Rickets Rickets
  2. Osteoporosis
  3. Heart disease
  4. Lupus
  5. Diabetes

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

E: Vitamin
E: Vitamin

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.

Type

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

Source of vitamin E
Source of vitamin E

There are many sources of vitamin E which you can read out also with you can use in your diet.

  1. Wheat Germ Oil
  2. Sunflower Seeds
  3. Almonds
  4. Pine Nuts
  5. Goose Meat
  6. Crayfish
  7. Hazelnuts

Recommended Intake

You can take the amount of vitamin E according to your age. The following doses of vitamin E can eat in your diet.

  1. Baby aged 0-6 Month: 4 mcg
  2. Baby aged 7-12 Month: 5 mcg
  3. Children aged 1-3 year:  6 mcg
  4. Children aged 4-8 year:  7 mcg
  5. A boy aged 9–13 years: 11 mcg
  6. Above 14 years: 15 mg
  7. For younger: 19 mg

Symptoms lack of vitamin E

  • Vision issues
  • Loss of weight also with slow growth.
  • Trouble walking muscle weakness
  • Tremors
  • Fragile red blood cells

Vitamin K

Medicine of Vitamin K
Medicine of Vitamin K

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.

Type

Vitamin K is a various type but major are two types of vitamin k.

  1.  K-1, found in plant sources
  2. 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:

  1. It decreases the risk of heart disease
  2. bone health
  3. It produces the amount of calcium in the blood

Source of vitamin K

Source of vitamin k
Source of vitamin k
  1. Kale
  2. Liver
  3. Spinach
  4. Parsley
  5. Butter
  6. egg
  7. Yolks

Recommended intake

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?

  1. Baby aged 0–6 months: 2 mcg
  2. Baby aged 7–12 months: 2.5 mcg
  3. children aged 1-3 years: 30 mcg
  4. For children  aged 4–8 years: 55 mcg
  5. children aged 9–13 years: 60 mcg
  6.  Child aged 14-18 years: 75 mcg
  7. adult women: 90 mcg
  8. adult men: 120 mcg

Symptoms lack of Vitamin K

Symptoms of Vitamin K
Symptoms 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.

Conclusion

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.

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