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What are the fat soluble vitamins?
Vitamins A, D, E and K are known as the fat soluble vitamins. These fat soluble vitamins are essential for growth and stored for a long time. These fat soluble vitamins are required only in small amounts for daily growth. If these are taken in mega doses, then it can lead to toxicity. The tolerable intake of vitamin A for adults is 3000 mcg RAE. The tolerable intake of vitamin D is 50 mcg for children. The tolerable intake of vitamin E varies according to the person’s need. The tolerable level of vitamin K is not yet established, but over dosage can cause the breakdown of blood cells and may also lead to liver damage.
The fat soluble vitamins are absorbed in the ileum and hence it can lead to deficiency if certain conditions like crohn’s disease, poor diet and mal absorption occur. The fat soluble vitamins are usually rich in fatty foods, fish liver oils and vegetables. These vitamins are generally stored in the human liver sufficiently. The fat soluble vitamins are related structurally, where each of these contain several related biological active compounds.
What are the functions of the fat soluble vitamins?
Vitamin A has many functions in the body. It is also called as retinol. Vitamin A is important for our vision and helps the eyes to adjust the light changes. It plays a vital role in the formation and bone growth, cell division, reproduction and in tooth development and strengthening. Vitamin A also helps our skin, nose, eyes and lungs to maintain moisture. Vitamin A deficiency may lead to night blindness, entire damage of the cornea and retina, decrease in the resistance to the infections, itchy dry skin and nausea, loss of appetite, headache, slower bone development and tooth development. Foods high in vitamin A are pumpkin, squash, carrots and leafy vegetables.
Vitamin D is essential for the growth, especially for the bones. Vitamin D is the essential factor for the body’s use of calcium and phosphorous. Vitamin D does the job of increasing the absorption of calcium in the intestine, which in turn helps to form and maintain the bones. It is important for children because they are in the stage of growth. The vitamin D deficiency can lead to rickets and flattening of the back of the skull in children. In adults it leads to muscular weakness and weak bones. Fish liver and fatty foods are rich in vitamin D. Vitamin E is also essential for growth. It protects the vitamins A and C, blood cells and the synthesized fatty acids from oxidizing by acting as an anti-oxidant. Deficiency of vitamin E may lead to inability of the intestine to absorb fats, but these deficiencies are extremely rare. Foods rich in vitamin E are fruits, vegetable oils, grains, nuts and cereals.
Vitamin K plays a vital role in the blood clotting and helps in maintaining bone health. Vitamin K is naturally produced in the intestines by the bacteria. It is also needed for normal metabolism. Deficiency can be caused in people who are consuming anticoagulant drugs. This is due to the reduced population of the intestinal bacteria. Vegetables such as spinach, cabbage, cauliflower, broccoli, soy bean oil, canola oil, cottonseed oil and olive oil are rich in Vitamin K. All the fat soluble vitamins are essential for growth and other activities. Consumption of required level regularly will keep you healthy.