What does fat-soluble vitamins mean? Fat-soluble vitamins – a, d, e, k. “Vitrum vitamin E”
Vitamins are conventionally divided into water-soluble and fat-soluble. All of them enter the body with food and are integral components of health.
A distinctive feature of fat-soluble vitamins is their ability to accumulate in subcutaneous fat and in the liver, which supports metabolism and synthesis.
The following fat-soluble vitamins are known to science: A, D, E, K and carotenoids.
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Fat-soluble vitamins have common properties that you need to keep in mind when taking them:
The importance of fat-soluble vitamins is enormous and to understand this, you just need to familiarize yourself with the properties of each of them:
Vitamins A, D, E and K are fat soluble
This is a brief classification of fat-soluble vitamins. Now let's figure out what products contain them. Table of natural sources of fat-soluble vitamins. Daily requirementBelow are the main sources of fat-soluble vitamins, along with their daily dose.
Symptoms and consequences of deficiencyThe role of fat-soluble vitamins in the normal functioning of the body is enormous, and their deficiency can lead to the most serious consequences. Vitamin A Signs of deficiency of this substance manifest themselves in completely different ways, although hypovitaminosis is often accompanied by loss of twilight vision. A little later, other symptoms appear, including disorders of keratinization of the skin and mucous membrane, often in the mouth. If retinol deficiency occurs in teenagers, dry skin may occur. Below are other signs:
Dandruff and other hair problems are one of the symptoms of vitamin A deficiency
What is the danger of vitamin deficiency? Here are the main consequences that this provokes:
All these consequences are associated with immune disorders. As a result, a person suffering from hypovitaminosis is more susceptible to various types of infections. Vitamin D Deficiency of this vitamin is a consequence of poor diet, use of sunscreen, or infrequent sun exposure.
Signs of deficiency:
These symptoms can also manifest themselves in a number of other diseases, so you should definitely consult a doctor for a correct diagnosis. The consequences of deficiency can be very serious, including rickets, bone deformation and osteoporosis. An advanced form of vitamin deficiency can be accompanied by arthritis, asthma, breast cancer and heart disease. Serious complications are accompanied by diseases of the vascular system, diabetes, chronic fatigue, hypertension, depression, multiple sclerosis and migraines. Vitamin E
Vitamin E takes a long time to be excreted from the body, so its deficiency is rare. Vitamin E deficiency in the body can be extreme or obvious. Let's get acquainted with each of the varieties. Marginal deficit. Due to the fact that this substance is depleted for a long time, no obvious symptoms of deficiency were noticed. But in the course of laboratory studies, some biochemical changes were identified, including a decrease in muscle volume, a shortening of the lifespan of red blood cells and an increase in the intensity of the synthesis of aging pigments. As for the consequences, certain genetic blood diseases are associated with the amount of vitamin (for example, sickle cell anemia, deficiency of an enzyme that is involved in the destruction of sugar). Clear shortage. A deficiency of vitamin E from food is rare. Signs of deficiency may only appear in those suffering from fat malabsorption syndrome and in newborns. This can lead to the development of one of the varieties of neuromuscular disease, the signs of which include loss of balance and coordination, and in the most advanced cases, loss of the ability to walk. If deficiency is observed in a premature baby, intraventricular bleeding and hemolytic anemia may occur. Vitamin K The main sign of a deficiency of the substance is nosebleeds, stomach bleeding (often accompanied by vomiting), as well as bleeding into the skin. In addition, blood may appear in feces or urine. The consequences of deficiency can be severe. In advanced forms, when the liver is already affected, blood clotting disorders occur, even if fat-soluble vitamins for children are administered by injection. In such cases, plasma transfusion may be required. Carotenoids As you know, these substances are needed for the normal functioning of the visual organs. A lack of carotenoids can cause vitamin deficiency and, as a result, disruption of all metabolic processes. The epithelium of the lacrimal glands no longer performs its functions at the same level, and as a result, dry eye syndrome occurs (this often leads to conjunctivitis). In advanced forms, necrosis or softening of the cornea, “night blindness,” is observed. Signs and consequences of excessAn overdose of these substances manifests itself in different ways, and the effect may not disappear for several months after withdrawal. Vitamin A Signs of excess include:
It is worth knowing that if a pregnant woman was prescribed isotretinoin (this is a vitamin preparation used in the treatment of skin diseases), then the child may develop birth defects. Note! If an overdose was observed in a woman, then she can plan a pregnancy at least six months after stopping taking the vitamin. Vitamin D Hypervitaminosis can manifest itself only when, within a month, a person has consumed a daily intake ten times higher than the permissible value. Obviously, we are talking exclusively about the forms of the vitamin prescribed by the attending physician. In this case, calcium levels increase, which can lead to damage to soft and bone tissue and kidneys. Symptoms of hypervitaminosis vary. Thus, patients may experience:
An excess of vitamin D can only occur after taking vitamin supplements
A person has an overdose if the following symptoms are observed:
Vitamin E Its overdose is determined in laboratory conditions. Often observed in women who took tocopherol acetate during severe menopause or to ease menstruation. Signs include:
With long-term use of excessive doses, blood pressure increases, nausea, and stool upset are observed. Sexual dysfunction is also possible. In severe cases of hypervitaminosis, renal failure, various central nervous system disorders, thrombophlebitis and sepsis may occur. Vitamin K The introduction of excessive doses of vitamin K into the body leads to hyperprothrombinemia and causes a tendency to thrombosis. Carotenoids When consuming excess amounts of this group of substances, the skin acquires a slightly orange tint (especially the palms). This indicates that the daily norm should be reduced. In addition, research has revealed that if a smoker takes carotenoids for a long time in order to reduce the harm from an addiction, lung cancer may develop. Fat-soluble vitamin preparationsThere are quite a lot of such drugs; we will consider only the most popular of them. "Tri-V Plus"
"Tri-V Plus" is an American drug developed as part of the HEALTH LIFE program Contains vitamin A and is used to prevent complications after chemotherapy and radiotherapy, to slow down the aging process. It is also prescribed for the prevention of ailments that are provoked by overwork, stress, poor environment and increased stress. Take one tablet daily before meals. "Aekol"Contains carotene, vitamin A, E and K. Thanks to this combination of components, their effectiveness increases several times. Prescribed for liver diseases, as well as to stimulate the healing of burns and wounds. "Vigantol"
Can be prescribed to infants and newborns (including premature babies). Produced in the form of vitamin D2 drops, no artificial additives, colors or preservatives are used. Prescribed for the treatment/prevention of osteomalacia, rickets and spasmophilia. It is often well tolerated. "Vitrum vitamin E"A strong antioxidant that neutralizes free radicals and turns them into harmless elements that are easily eliminated from the body. Prevents the appearance of atherosclerosis, slows down aging, improves immunity, reduces insulin dependence, exposure to carcinogens, and also restores reproductive functions. In addition, it is an excellent drug for treating burns. Produced in capsule form. As you can see, fat-soluble vitamins are very important for normal life. Their deficiency can lead to various diseases, including quite serious ones. At the same time, an excess of this group of substances is also dangerous, so you should always adhere to the dosage prescribed by your doctor. |
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Fat-soluble vitamins: main characteristics
Fat-soluble vitamins are organic compounds that are vital for humans and animals. Help ensure the active functioning of the body over a long period of time.The daily dose required for normal functioning is very small. But its absence can lead to metabolic disorders, subsequently to decreased immunity, various diseases, weight gain, and acceleration of the aging process of the body. At the same time, excessive consumption of vitamins can cause more harm to the body than their deficiency.
This group of vitamins is called elixir of life and youth . Our body is not able to synthesize them on its own, so we get them by eating food of animal and plant origin. Depending on age and gender, each person needs a certain dose of fat-soluble vitamins daily. It is difficult to calculate it correctly at home. The pharmaceutical industry has developed a whole range of vitamin medications that can be purchased at any pharmacy.
The main characteristics of fat-soluble vitamins are their ability to dissolve and accumulate in the body, mainly in the liver and subcutaneous fat. There are four main groups: A, D, E, K.
General properties of fat-soluble vitamins
- They have high solubility in fats.
- They are components of cell membranes that participate in metabolism.
- They are able to accumulate in subcutaneous fat, creating a reserve of vitamins in the liver. Removal from the body occurs naturally.
- Contained in products of animal and plant origin: meat, milk, eggs, cottage cheese, cheese, vegetables, fruits and vegetable oils.
- Fat-soluble substances are practically not excreted from the body. Therefore, with a balanced diet, there is no shortage of them.
- Overdose is more common. Excessive consumption of these substances often leads to intestinal disorders and various diseases.
Functions of fat-soluble vitamins
Vitamin A – retinol . The body absorbs this element better with dietary fats and has good solubility. Can accumulate in nerve tissues, bone marrow, heart, ovaries, testes. Vitamins of this group are responsible for maintaining youth and slowing down the aging process. Retinol normalizes vision and hearing function, improves skin condition, stimulates nail and hair growth, normalizes the functioning of the thyroid gland, liver and kidneys. Acts as an auxiliary element for vitamin C.A lack of vitamin A in the body can cause ear infections. Many people suffer from deficiency due to the fact that it does not accumulate in the body, with the exception of the liver, from where the vitamin is released in the form of carotene. Vitamins of this group are used in case of allergic reactions, as well as in combination with other drugs.
Carotene is a hydrocarbon contained in the leaves of fruits that have an orange color. Its presence in the body is very important! Deficiency leads to serious illnesses:
- pneumonia;
- otitis;
- cholelithiasis;
- malignant tumors;
- inflammation of the stomach and intestines;
- angina;
- sinusitis.
Important! Excessive consumption of alcohol and carcinogenic products reduces the level of vitamin A in the body.
Vitamin D – calciferol . The presence of this substance in the body is very important for newborns, since the vitamin is responsible for the function of strengthening bones and forming the skeleton. It is obtained partly during food intake, and partly under the influence of sunlight.
Vitamin D helps phosphorus and calcium settle in the bones. Has a beneficial effect on the strengthening and growth of teeth. Prevents rickets, stabilizes salt absorption.
A deficiency of this element in the body is observed mainly in children, since the entire reserve is consumed in the process of growth and strengthening of the skeleton. Therefore, it is very important to follow the child’s diet. A lack of vitamin can lead to rickets.
This element is found in cereals, milk, eggs and vegetables. And since the vitamin helps the functioning of calcium and phosphorus, it is prescribed for diseases of the joints and spine. Dosage depends on the gender and age of the person.
Important! The element contains toxic substances, so before using it you should consult a specialist.
Vitamin E – tocopherol. This vitamin is responsible for the safety of our cells and has an antitoxic effect. Enters the body when using vegetable oils, animal fats, eggs and milk. It has a direct effect on the activation of the endocrine system, adrenal glands, especially the gonads, improving the functioning of the reproductive organs.
Tocopherol for the human body performs the function of protection against radiation, from the action of heavy metals, medicinal and toxic substances. Helps improve blood circulation, stabilizes blood pressure, strengthens the walls of blood vessels. It has a beneficial effect on vision by preserving vitamin A in the retina.
It is of no small importance for the female body, as it helps restore reproductive functions and helps the intrauterine development of the fetus. Vitamin E preserves beauty and youth. Used to treat eye and skin diseases, diabetes and Alzheimer's disease.
A lack of vitamin E in the body can cause cardiovascular diseases, eye cataracts, muscle weakness, impaired reproductive functions, and accelerated aging processes.
An excess of the element is extremely rare. But its presence leads to increased blood pressure, intestinal disease, toxicosis in pregnant women, depression, and impaired potency in men.
From the next article you will learn.
Vitamin K – phylloquinone. A deficiency of this substance can be traced if a person has difficulty stopping bleeding. It is this vitamin that helps normalize its coagulation. The element improves liver function and participates in the formation of the skeleton. Enters the body with food, mainly vegetables.
This vitamin is used to stop bleeding and preserve the fetus in pregnant women and during breastfeeding. In surgical practice, it is used before operations, in particular during caesarean section.
There is a constant accumulation of toxic, chemical and medicinal substances in the human body. The vitamin helps remove them from the body.
Unlike other elements, vitamin K is produced by the body independently in the required quantity, provided that liver functions are not impaired. Otherwise, its deficiency occurs. The deficiency manifests itself in infants due to the low content of the vitamin in mother's milk and with long-term use of strong medications.
Additional Information. Despite the fact that vitamin K is found in sufficient quantities in the body, it is highly soluble and disappears when exposed to heat. Therefore, there is a need to constantly replenish it.
Essential Foods Containing Fat-Soluble Vitamins
Scientists' observations show that vitamin A Mostly found in fish oil and liver, found in eggs, cream, milk, raw vegetables and fruits of orange, red and yellow colors: papaya, apricot, pumpkin, carrots, tomato.
Important! Excessive vitamin A content in the body of the expectant mother leads to early toxicosis, as well as to mutation of the fetus. Fish oil is contraindicated during pregnancy!
Availability vitamin D can be traced in cheeses, cottage cheese, fermented milk products, vegetable and butter, fish liver, fish oil. For a normal diet, elements of this group are also found in products of plant origin: potatoes, oatmeal, alfalfa, dandelion leaves, parsley, nettle, horsetail.
Vitamin D actively interacts with vitamins of other groups. Children are given it in the form of fish oil. For good absorption, the drug is produced in capsules.
Orange contains fiber to improve digestion and a whole complex of vitamins. Eating it helps increase appetite and mood. For medical purposes, it is recommended to take citrus fruit for diseases of the liver, heart, blood vessels and in general to normalize metabolism.
Walnut is not only a tasty product, but also a medicine. Activates brain function, is a source of energy, strengthens the walls of the heart and blood vessels, improves blood circulation, helps improve the structure of hair, muscles and bones.
Vitamin K lives in vegetables with green leaves: white cabbage, broccoli, green peas, tomatoes, cucumbers, zucchini, potatoes, kiwi, bananas, rose hips, soybean and olive oil and in animal products: dairy products, beef and pork liver, eggs and fish fat.
About the need and properties of fat-soluble vitamins (video)
Let's watch a short video that describes in detail what foods you need to eat to get vitamins, their properties and daily doses, deficiency and overdose, signs of diseases with excess consumption.
Our body needs different types of vitamins to function properly. There are two main types of vitamins: water-soluble and fat-soluble. We mainly get them from food. But some people need to supplement their intake by taking supplements. Although both types are important for the human body, this article will talk about fat-soluble vitamins, their role and importance for maintaining health, as well as which vitamins belong to this group.
In one of the scientific works devoted to the role of vitamins in the human body, it was stated that vitamins are absolutely necessary for its functioning. And this is actually true, because they participate (directly, or as part of much more complex compounds) in any reaction aimed at carrying out vital functions.
In these physical and chemical interactions they act as catalysts, regulators or direct participants in the process. The formulation about absolute necessity is not only not hyperbolic, but absolutely legitimate. The life of any organism is impossible without a group of organic substances that have specific properties. Their name comes from the word life, pronounced in traditional Latin for medicine.
Vitamins are divided into 2 large groups: water-soluble and fat-soluble, which are based on the way they are absorbed in the body. While some water-soluble vitamins can be independently synthesized by human organs, fat-soluble vitamins come mainly from the outside and are not absorbed by the body without the necessary components.
A deficiency or excess of vitamins leads to the appearance of negative conditions, so their administration should be done with special care. It is necessary to take into account the amount required to maintain the functionality of cell membranes, ensure metabolic processes, stable vision, optimal condition of bone tissue, muscles and prevent premature aging.
For this purpose, both medications developed by the pharmaceutical industry and sold in pharmacies, and eating foods rich in essential vitamins can be used.
What are fat-soluble vitamins and their properties?
Fat-soluble vitamins are special organic compounds, without which the activity of any living organism is impossible. They are insoluble in water and are best absorbed when eating foods that contain fat. Once absorbed, such vitamins accumulate and are stored in the liver and fatty tissues of our body. From there they come when the need arises for them, and this happens almost all the time. For the daily cycle, a small amount is required, which can be easily replenished with proper regulation of the diet.
Compared to water-soluble vitamins, there are not so many of these vitamins. There are four types of fat-soluble vitamins, which include:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Each type of fat-soluble vitamin contributes to different body functions.
According to the chemical properties, each of the vitamins is a separate formation:
Vitamin A (retinol) is a monohydric alcohol with two vitamers;
Vitamins of group D – sterols;
Vitamin E – tocopherols;
Vitamin K is a quinone with an isoprenoid side chain.
The biological properties of vitamins include:
The ability to dissolve in fats: a feature of reserve accumulation in internal organs (deposit for further use);
Participation in maintaining the integrity of cell membranes;
Interaction with steroid hormones;
Predominant excretion from the body through urine;
Negative effects on the body in case of excess and deficiency;
Possessing individual characteristics, despite being grouped according to the ability to dissolve with lipid bases (vitamin K, unlike the others, forms coenzymes).
Some fat-soluble vitamins can still be produced directly in the human body.
Vitamin A is synthesized during the breakdown of carotene and carotenoids (provitamins).
Philoquinones (vitamin K) are produced by certain types of intestinal microflora,
Vitamin D is produced in human skin under the influence of sunlight.
Recently, scientists managed to synthesize water-soluble vitamin K, so in some scientific circles the issue of excluding a substance with such uncharacteristic differences from the fat-soluble group is being considered.
Functions of fat-soluble vitamins
Fat-soluble vitamins are grouped together according to one common feature - in order for the human body to absorb them and use them for its own needs, they must interact with fatty bases. The classification of the International Biochemical Union is based on this feature, which, after summarizing the results of scientific research, includes:
Vitamin A – retinol, dehydroretinol;
Vitamins of group D – lamisterol, ergocalciferol, cholecalciferol, dihydroergocalciferol, sitocalciferol, stigma-calciferol;
Vitamin E – alpha, beta, gamma tocopherols, tocotrienols;
Vitamin K – phyloquinones, menaquinone.
Their common functions are recognized as undoubted antioxidant properties, influencing the functionality of almost all body systems:
Endocrine (participation in the reproduction of hormones and regulation of the activity of the endocrine glands),
Immune;
Musculoskeletal;
Cardiovascular;
The undoubted prerogative belongs to these vitamins in neuromuscular functions. Previously, vitamin F was also included in this category, but MBS classified its isolation as outdated, and certain biochemical schools consider it a conventional concept.
The group of fat-soluble organic substances is involved in:
Processes of growth and aging;
Natural metabolism;
Formation of the skeleton and regeneration of bone tissue;
Removing toxins and waste from the body;
Implementation of childbearing and reproductive functions;
Intrauterine development of the fetus;
Processes of blood clotting and hematopoiesis;
Normalization of the activity of internal organs;
Ensuring vision function, etc.
Vitamins of this group are taken up by the body mainly in the composition of certain foods rich in vitamins. Their deficiency is much less common than their excess, precisely because of this happy feature. Sometimes a disadvantage is also possible, which in many cases is associated with the patient’s social group and financial situation.
The opposite phenomena are also often encountered - addiction to a healthy lifestyle, vegetarianism, religious beliefs and strict fasts, weight loss and the professional need to maintain unnatural thinness - all these are factors that force you to exclude from the diet foods that are necessary to maintain normal life activity and that create health problems.
In such cases, doctors recommend vitamin complexes, which are prescribed based on external symptoms of vitamin deficiency. 
Brief characteristics of fat-soluble vitamins
The presence of common properties and functional responsibilities does not mean that the fat-soluble vitamins are very similar to each other. These are organic substances that differ in biological and chemical properties (except for solubility in lipid bases) and are necessary for the body for various processes.
Vitamin A or Retinol
It dissolves perfectly and accumulates in many segments of the body, from the ovaries and testes to the spinal cord and heart.
Its deficiency leads to functional malfunctions of the thyroid gland, catastrophic deterioration of vision, brittle nails and hair, hearing loss and skin aging.
Vitamin A is used in the treatment of allergic manifestations; with its deficiency, infectious pathogens of the hearing organs can progress, and an excess causes nausea, skin rashes, swelling and baldness.
The characteristic appearance of a person with retinol deficiency in chronic alcoholics. The vitamin does not accumulate in the body, and alcohol promotes its increased excretion.
You can make up for the deficiency with liver, fish products, quail eggs, and fatty dairy products. Among plant products, we can recommend eating spinach, carrots, wild garlic, sorrel, mango, bell pepper.
Vitamins of group D
Lamisterol, ergocalciferol, cholecalciferol, dihydroergocalciferol, sitocalciferol, stigma-calciferol - are responsible for the growth and formation of the skeleton, bone tissue regeneration, and help the absorption of calcium and phosphorus.
It is especially important for children during periods of intensive growth and development. Deficiency can lead to pathologies of the musculoskeletal system. Its deficiency is a subject of special attention for pediatricians (especially in children) and orthopedists for diseases of the spine and joint pathologies.
If there is a deficiency of this vitamin, it is recommended to include seafood (liver of fatty sea fish), cottage cheese with a high percentage of fat content, raw egg yolks, and butter in your diet. Parsley, dandelion green salad, and oatmeal contain it to a much lesser extent, which provokes the prevalence of vitamin D deficiency in vegetarians.
Vitamin E or Tocopherol
Removes waste and toxins, protects against harmful endogenous and exogenous factors - radioactive radiation, poisoning with heavy metal salts, drug abuse, poisonous and toxic substances.
Responsible for the condition of the walls of blood vessels, blood pressure, the preservation of vitamin in the retina, reproductive functions and the condition of the reproductive organs.
Prescribed for Alzheimer's disease, skin and eye diseases, diabetes and pregnancy (for normal fetal development).
An excess can provoke toxicosis, premature aging, psychosis and depression, and impotence.
Vitamin K (Phyloquinones)
They remove toxins from biological processes from the body, are responsible for blood clotting, and are partially produced by the body.
Vitamin K is not stored in large quantities in the body like vitamin A or D. This can cause a person to become deficient very quickly.
Sources of replenishment are cabbage, green peas, broccoli, tomatoes, dairy products, pork liver.
Fat-soluble vitamins play an important role in maintaining overall human health.
It is important to control the amount of each vitamin to avoid deficiency and overdose. Both deficiency and excess can cause side effects that may require medical attention.
Before starting to take vitamins, a person should consult a doctor for advice. With proper and balanced nutrition, walks in the fresh air, physical activity and a healthy body, the natural balance of vitamins in the body is maintained independently.
Vitamins are divided into two large groups - water-soluble and fat-soluble.
Water-soluble vitamins include: vitamins C, B1, B2, B3 (PP), B6, B12, folic acid, pantothenic acid and biotin. Their main feature is that they do not accumulate in the body at all, or their reserves last for a very long time. Therefore, an overdose is possible only for some of the water-soluble vitamins.
Vitamin C- ascorbic acid is involved in almost all biochemical processes of the body. Provides:
- normal development of connective tissue;
- wound healing;
- resistance to stress;
- normal immune status;
- supports hematopoietic processes.
Daily requirement is up to 30 mg (children under 3 years old) up to 120 mg (breastfeeding). Large amounts cause intestinal upset and are bad for the kidneys. Contained in vegetables and fruits, most of all in bell peppers, black currants, rose hips, sea buckthorn, leafy greens, fresh cabbage, and citrus fruits.
Vitamin B1 - thiamine ensures the conduction of nerve impulses. The daily requirement is 1.5 mg. Found in wholemeal bread, soybeans, beans, peas, spinach, lean pork and beef, especially in liver and kidneys.
Vitamin B2 - riboflavin provides: fat oxidation; eye protection from ultraviolet radiation. Daily requirement: 1.8 mg. Contained in eggs, meat, milk and dairy products, especially cottage cheese, liver, kidneys, buckwheat.
Vitamin B3 - niacin (vitamin PP) provides “energy” for almost all biochemical processes occurring in the body. Daily requirement: 20.0 mg. Contained in rye bread, buckwheat, beans, meat, liver, kidneys.
Vitamin B6 - pyridoxine ensures: protein absorption; production of hemoglobin and red blood cells; uniform supply of cells with glucose. Daily requirement: 2.0 mg. Contained in meat, liver, fish, eggs, whole grain bread.
Vitamin B12 - cobalamin ensures: normal hematopoiesis process; functioning of the gastrointestinal tract; cellular processes in the nervous system. Daily requirement: 3.0 mcg. Contained in animal products: meat, cottage cheese and cheese.
Folic acid extremely important during pregnancy - ensures: normal formation of all organs and systems of the fetus. Provides: synthesis of nucleic acids (primarily DNA); internal protection against atherosclerosis. Daily requirement: 400.0 mg. For pregnant women - 600 mg, for nursing - 500 mg. Contained in green leafy vegetables, legumes, wholemeal bread, and liver.
Pantothenic acid ensures the exchange of fatty acids, cholesterol, and sex hormones. Daily requirement: 5.0 mg. Contained in peas, hazelnuts, green leafy vegetables, buckwheat and oatmeal, cauliflower, liver, kidneys and heart, chicken meat, egg yolk, milk.
Biotin provides cellular respiration, synthesis of glucose, fatty acids and some amino acids. Daily requirement: 50.0 mcg. Contained in yeast, tomatoes, spinach, soy, egg yolk, mushrooms, liver.
Fat-soluble vitamins include: vitamins A, D, E and K. Their main feature is their ability to accumulate in body tissues, mainly in the liver.
Vitamin A- retinol provides:
- processes of growth and reproduction;
- functioning of skin epithelium and bone tissue;
- maintaining immunological status;
- perception of light by the retina.
The daily requirement is 900 mcg. Contained in the form of retinol in animal foods (Fish oil, liver, especially beef, caviar, milk, butter, sour cream, cottage cheese, cheese, egg yolk) and in the form of provitamin carotene in plant foods (green and yellow vegetables, carrots, legumes, peaches , apricots, rose hips, sea buckthorn, cherries).
Vitamin D - calciferol is extremely important for a newborn baby; without this vitamin, normal skeletal formation is impossible. Calciferol can be formed in the skin under the influence of sunlight. Ensures the exchange of calcium and phosphorus in the body; bone strength. The daily requirement is 10.0 mcg (400 IU). Contained in the liver of fish. To a lesser extent - in bird eggs. Part of vitamin D does not enter the body from food, but is synthesized in the skin under the influence of sunlight.
Vitamin E - tocopherol One of the main antioxidants in our body, inactivating free radicals and preventing cell destruction. Daily requirement: 15 mg. Contained in vegetable oils: sunflower, cottonseed, corn, almonds, peanuts, green leafy vegetables, cereals, legumes, egg yolk, liver, milk.
Vitamin K - provides the synthesis of some blood clotting factors in the liver and participates in the formation of bone tissue. Daily requirement: 120.0 mcg. Contained in spinach, cauliflower and white cabbage, nettle leaves, tomatoes, liver.
Vitamins are needed for normal body function. If they are deficient, your health worsens, weakness appears, and problems with the functioning of systems and internal organs appear. In this publication, we will look at existing fat-soluble vitamins, what foods contain them, and the role of the substances.
There are two groups:
- water soluble;
- fat-soluble.
They are necessary for the body to maintain vital functions. All of them can be obtained with food, if the diet is correctly formulated. Otherwise, you will have to contact pharmaceutical companies and buy medications that contain vitamin complexes.
If we consider the question of what fat-soluble vitamins are, these are substances that are necessary for normal life. They participate in any chemical reactions that support vital functions.
During interaction they play the following roles:
- take an active part in the process of formation of useful substances;
- catalysts – accelerate chemical reactions;
- regulators.
Translated “vita” means life. Everything noted is correct, since without this group of substances a person simply cannot exist. It is noteworthy that there is hypovitaminosis (shortage), and hypervitaminosis - an excess of nutrients. Diet affects the absorption of substances, and if certain foods are eaten frequently, this can also affect a person's overall health.
They are absorbed in fatty foods, and they are insoluble in water. After absorption, the substances are stored in adipose tissue and accumulate in the liver tissues. When needed, they enter the tissues, this happens daily.
There are 4 groups in total:
- D – sterols;
- A – has two vitamers, monohydric alcohol;
- E – tocopherols;
- K – quinone.
Let's consider what processes they influence and what their role is for humans.
What vitamins are fat soluble?
The list of fat-soluble vitamins has the following properties:
- Accumulate in the tissues of internal organs;
- Participate in maintaining the integrity of the membranes of nerve and other cells.
- Interacts with steroids.
- They are excreted from the body primarily by the kidneys.
- Some of the substances that dissolve in fats are produced by the body itself. Which vitamins are fat-soluble and do not come only from outside? The body produces vitamin D under the influence of ultraviolet rays, K is produced by intestinal microflora, A is synthesized in the event of the breakdown of provitamins.
Water- and fat-soluble substances participate in metabolic processes. It is important to ensure that the diet is balanced; if it is not possible to eat properly, a person is recommended to take multivitamin complexes, you can buy them at any pharmacy.
Group A
This group is divided into retinol and dehydroretinol.
Plays an important role:
- has an antioxidant effect, prevents the release of free radicals, prevents aging of tissues and organs;
- For children it is especially important - fat-soluble vitamin A - is involved in the construction of the skeleton and the development of bone tissue;
- accelerates the restoration of damaged tissues;
- increases resistance to stress;
- prevents the development of rickets in children;
- prevents loss of vision and eye diseases;
- strengthens the immune system.
If you take group A for a long time, you can harm the body, since in large dosages it becomes harmful and toxic.
The most important reason for maintaining good health is the correctly selected dosage:
- men – up to 1000 mcg;
- women – up to 800 mcg;
- for children – about 500 mcg.
The maximum possible dosage, which is recommended only for acute deficiency, is 3000 mcg. The substance has a beneficial effect on lung tissue, the condition of the skeletal system, hair, teeth, and nails. Foods rich in vitamin A should be present in the diet of a young child.
Group E
Can enter into C, selenium. They enhance the beneficial effects on the activity of internal organs and skin. With a deficiency, dryness of the epidermis appears, inflammatory processes occur, and regeneration processes take longer and are more difficult. Contains alpha, beta, gamma tocopherols. This group has the following effects on the body:
- improves the functioning of nerve fibers and muscle tissue;
- enhances the function of male and female reproductive organs;
- prevents aging of the body;
- strengthens nails, hair, improves the condition of the skin.
Particularly useful for people with a predisposition to cancer. Strengthens the immune system, preventing infectious and viral diseases. Needed by people suffering from problems with blood vessels, as it increases their strength. Reduces fatigue and increases performance. With normal levels of this substance in the body, the patient always has good blood readings.
Group D
Fat-soluble vitamin D is produced independently by the body under the influence of sunlight. The composition contains calciferol, cholecalciferol lamisterol, dihydrotachysterol - therefore the group is divided into categories.
They play the following role:
- mitochondrial activity improves;
- normalize the structure of cells, restoring their membranes;
- accelerate the regeneration of organs and tissues;
- responsible for the health of the skeletal system;
- ensure normal functioning of the thyroid gland and hormones;
- accelerate the synthesis of hormones;
- take part in the metabolism of calcium and phosphorus;
- strengthen bones, teeth, hair;
- prevent the occurrence of cancer.
Scientists have conducted studies that have shown that this vitamin prevents cancer such as cancer of the female and male reproductive organs, brain, leukemia, and breast cancer. It is formed in human skin under the influence of ultraviolet radiation, so sunbathing in moderation can safely be called beneficial.
It has a beneficial effect on the operation of the following systems:
- Leather. The form of the vitamin is applied externally if there is a need to treat psoriasis. The components contained in this fat-soluble vitamin eliminate scaliness of the skin.
- Immunity. Increases due to its effect on the bone marrow, which is responsible for the synthesis of monocytes.
- Hormonal background. The vitamin regulates the production of insulin, which affects blood glucose levels.
- Nervous system. Maintains normal levels of calcium in the blood, which promotes normal transmission of impulses to muscles and nerves. Restores protective cell membranes.
Vitamin D is a fat-soluble vitamin, and the substance is included in the complex therapy of multiple sclerosis. When the disease occurs, a person’s nerves are gradually destroyed; the vitamin is recommended for people with pathology to maintain them in normal condition.
Group K
This group of fat-soluble vitamins contains elements such as menaquinone, phylloquinone. They have a special synthesis mechanism and participate in the following processes occurring in the body:
- correct blood clotting;
- improve kidney function;
- improve metabolism;
- strengthen the vascular system;
- add energy and increase performance.
If there is a deficiency, a person may be bothered by pathologies of the gallbladder and ducts. Deficiency also causes unpleasant symptoms such as:
- painful menstruation;
- bleeding in the gastrointestinal tract;
- gum diseases, etc.
Additionally, a fat-soluble vitamin is included in a person’s diet if a planned operation is planned in order to normalize blood clotting.
Group F
- improving the functioning of the cardiovascular system;
- regulate metabolism in tissues;
- prevent atherosclerosis;
- promote rapid healing of the skin in case of damage.
Combined with vitamins from group D, which improves the absorption of phosphorus and calcium.
Fat-soluble vitamins and products containing them
Experts have found that vitamins that are insoluble in water are found in food products. You can provide yourself with a normal daily intake of vitamins by properly preparing your diet. It is better to consume foods fresh or steamed - this will help retain more useful nutrients.
What foods should you include in your diet to ensure a normal daily dose of nutrients? Let's consider this issue in detail.
- Vitamin A. It is found in carrots, pumpkin and other yellow foods. Tomatoes, plums, and raw potatoes also contain this fat-soluble vitamin. Don't neglect tomatoes. Include milk, zucchini, and spinach in your diet if you are deficient in the substance. Vitamin deficiency can be caused by frequent exhausting diets, bad habits (more specifically, alcoholism), and gastrointestinal diseases.
- Vitamin D. Beef, beef by-products, egg yolk, vegetable oils. Fish oil and cod liver contain a fat-soluble vitamin. Mushrooms and seafood should be on the table if there is a shortage. An incorrect diet and too little exposure to the sun are the reasons for the deficiency.
- Vitamin E. Contained in sprouted wheat, milk, and vegetable oils. The lack of this substance is caused by an unbalanced diet, during a diet - when it involves the complete exclusion of fats from the diet. Taking oral contraceptives causes a deficiency.
- Vitamin K. Contained in fresh onions, spinach, lentils, and seaweed. The cause of the shortage is liver and pancreas diseases.
- Vitamin F. Contained in fish oil, so if there is a deficiency, you need to add fatty fish to your diet: trout, salmon. Also present in olive oil and dried fruits. A lack of nutrients is observed in patients on a diet that excludes fats from their diet.
Let's look at what symptoms may bother people suffering from vitamin deficiencies:
- A. The epidermis becomes dry, while there is always a feeling of tightness in the mouth, and the hair becomes dull. Many people complain of bone pain, vision problems, and hair becoming lifeless.
- D. With a lack of this vitamin, a person may experience frequent convulsions, increased nervous excitability, and possible manifestation of rickets.
- E. Poor blood tests, anemia, myopathy, fatigue, and muscle weakness.
- K. A person is susceptible to cardiovascular diseases - in particular, heart disease, hypocoagulation.
- F. Problems with the skin, the occurrence of allergic reactions, inflammatory processes.
Taking into account all the factors, it is worth remembering that fat-soluble vitamins must be consumed in sufficient quantities, but you should not be too zealous, since hypervitaminosis may occur - an unpleasant condition that is accompanied by a number of dysfunctions of the body.
