Fat Soluble Vitamins
The fat soluble vitamin groups and amounts that should be consumed daily and what food sources provide these vitamins.
Fat-soluble vitamins are vitamins that dissolve in fat and can be stored in the body. These vitamins are A, D, E, and K vitamin groups.
The vitamin A group is best known for playing a key role in vision. Night blindness is an early indication that there is a deficiency of vitamin A. Permanent scarring of the cornea caused by bacteria is a more severe indication that a person has a lack of vitamin A. Not having enough of the vitamin can also affect the skin, intestinal and lung tissues. Because they have not stored enough vitamin A in their systems, young children are at most risk for developing a deficiency. Synthetic forms of vitamin A or retinoids are used for treating acne. The Recommended Daily Allowance of vitamin A for men is 1000 ug, and 800 ug for women. Foods such as liver, eggs, orange and red fruits and vegetables contain vitamin A. Taking more than the recommended amounts should not be done without the advice of your physician. Taking more than 200 mg could result in nausea, headache and vomiting.
The vitamin D group increases the efficiency of intestinal calcium absorption and mobilizes calcium stores from bone in order to maintain calcium levels in the body. If a person does not have enough vitamin D in his or her system it can result in muscle weakness, bony deformities, neuromuscular irritability causing muscle spasms of the larynx and hands, generalized convulsions and tetany. Components of the vitamin D group have been used to treat severe liver failure and D deficiency bone diseases.
There is no recommended daily mount of vitamin D to consume, but an adequate intake. Health experts say a person 0-50 years old should have 5 mg a day and those 50-70 should have 10 mg. People over 70 should have 15 mg. Vitamin D can be found in fatty fishes such as salmon, and can be found in fortified foods such as milk, breads and cereals.
Vitamin E group includes eight compounds each serving a different purpose. The basic function of vitamin E is as an antioxidant protecting cell structures from free radicals. Reproductive failure, forms of anemia and muscle shrinkage are signs that a person may be deficient of the vitamin. Vitamin E can be found in foods such as seed oils, nuts, vegetable oil, and wheat germ. Taken in large doses, it is not as toxic as some of the other fat-soluble vitamins. Researchers have studied the vitamin group’s effect on coronary disease and Alzheimer’s Disease.
Vitamin K group elements are essential with it comes to the blood clotting process. Without enough vitamin K in the body, infants are at risk for brain hemorrhage during their first few months of life. Bleeding because of a vitamin K deficiency in adults and older children is rare.
stored, most of it in liver and bone; in the absence of dietary or intestinal vitamin K sources, symptoms appear rapid The Recommended Daily Allowance of K varies with age. The current Recommended Dietary Allowances (RDAs) for vitamin K (µg/day) are: 5 at age 0-6 months, 10 for 6-12 months, 15 for 1-3 years, 20 for 4-6 years, 30 for 7-10 years, 45 for 11-14 years, 55 for girls 15-18 years, 60 for women 19-24 years, 65 for women 25 years and older, pregnant and lactating women and boys 15-18; 70 for men 19-24 years, and 80 for men 25 years and older.
Spinach, kale and broccoli can provide more than one RDA in a single serving. Kiwi, cabbage, liver, soybean, canola and olive oils, including margarine and mayonnaise made from these oils, contain 20-50 % of current RDAs per serving.