Fat-soluble Vitamins

Vitamins are compounds that catalyze many reactions in the body and are essential for vital functions. Since they cannot be synthesized in the human body, they must be taken from outside with food.

   Vitamins fall into two groups according to their solubility in water or oil. We will focus on fat-soluble vitamins

   Fat soluble vitamins; A, D, E and K are stored in adipose tissue, but they do not play a direct role in energy metabolism, but rather play a supportive role in energy use. Let’s take a closer look at these vitamins.

VITAMIN A

   It is a fat-soluble vitamin that can be stored in the body. For this reason, deficiency symptoms are seen when vitamin A is not taken for a long time. Vitamin A deficiency is more common in those who have insufficient and unbalanced nutrition and in childhood, pregnancy and breastfeeding periods when growth is rapid.

• What is the daily vitamin A requirement?

It is found in foods as vitamin A retinol and vitamin A precursor carotene. The daily requirement is 1000 mcg for adult men and 800 mcg for women.

• What are the functions of vitamin A?

It is necessary for vision, growth, reproduction, embryo development, blood production, immune system and tissue cell growth.

It helps in the formation of the body’s immune system against diseases.

It is involved in the formation, development and protection of epithelial tissues such as intestines and skin.

It protects against infections by providing a healthy continuity of skin and tissues in the mouth, stomach and small intestines and urinary tract.

Carotenoid forms work as an antioxidant and may have a protective effect against various types of cancer and aging-related diseases.

It helps the eyes to see normally in the dark and get used to the twilight.

• Which foods contain vitamin A?

Vitamin A is provided in two ways.

Retinol form vitamin A from animal origin

Liver,

Fish oil,

It is taken from foods such as milk, butter and eggs.

Vitamin A can also be derived from some Carotenoid antioxidants found in plants.

Most often yellow orange (Carrots, winter squash, etc.)

Dark green leafy vegetables

It is found in yellow and orange fruits (apricot, peach, etc.).

• What happens in vitamin A deficiency?

The most common symptom of Vitamin A deficiency is night blindness.

Dry eyes

Hair loss and dandruff

Drying of the skin and skin

Cornea clouding

Increase in infectious diseases due to weakening of the immune system

Growth retardation in children.

VITAMIN D

   Vitamin D is a fat-soluble vitamin. It needs oil and bile for absorption. Its most important task is to balance calcium and bone metabolism. In order to be produced, exposure to sunlight is required.

• What is the daily vitamin D requirement?

The need for vitamin D varies according to age and person. While 400 IU is sufficient for babies up to 1 year old, 600 IU should be taken after 1 year old. After the age of 70, the daily need for vitamin D increases.

• What are the functions of vitamin D?

The main task of vitamin D in metabolism is to regulate the calcium and phosphorus balance in the body by providing calcium and phosphorus absorption. In the absence of vitamin D, calcium absorption is at the level of 10-15%, in the presence of vitamin D, this rate increases up to 30-80%.

The use of vitamin D prevents the loss of calcium in the kidneys.

It increases bone resistance.

It has positive effects on insulin production.

There are many studies suggesting that the use of vitamin D in the right proportions plays a protective role against many types of cancer.

• What foods are vitamin D found in?

It is recommended to sunbathe for 20-30 minutes with the arms and legs open during the hours when the sunlight is steep.

Foods with the most vitamin D;

Fish oil,

The fish,

Liver,

Egg yolk,

Butter

• What happens in vitamin D deficiency?

Insufficient sunbathing and small amounts of vitamin D in natural foods are common causes of vitamin D deficiency.

In insufficient vitamin D intake, an adult bone disease called Osteomalasia can be seen.

Bone metabolism cannot improve.

It prepares the ground for obesity.

Sleep disturbances may occur.

It can prepare the ground for Alzheimer’s disease.

Chronic fatigue

VITAMIN E

   It is another fat-soluble vitamin. Since it is abundant in natural foods, deficiency is not common. It is a very powerful antioxidant.

• How much is vitamin E daily use?

The daily requirement for adults is 8-10 mg / day.

• What are the functions of vitamin E?

It has vital functions for the body. It is a very powerful antioxidant and has a protective effect on the cell membrane. Its antioxidant properties are enriched with other nutrients such as C, vitamin B3 and selenium. It also has a protective effect from vascular occlusion (atherosclerosis). It takes part in the production of proteins involved in blood coagulation.

• What foods are vitamin E found in?

Vegetable oils

Cereal grains

Oily seeds

Soy

Green leafy vegetables

It is abundant in legumes.

• What happens with vitamin E deficiency?

Vitamin E deficiency is very rare, as it is found in many foods. It can be seen in intestinal or liver diseases that prevent vitamin E absorption.

Frequent illness due to weakening of the immune system

Wounds on the skin and difficult to heal

Muscle weakness

Balance and walking difficulties

Shake,

Vision problems

Anemia

Heart disease

Neurological problems,

Howling or ringing in the ears

VITAMIN K

    It is another fat-soluble vitamin. Because it is synthesized by beneficial bacteria in the intestines and is abundant in foods, deficiency is rare. Vitamin K is divided into two main groups as K1 and K2. Vitamin K1 is found in plant-based foods, while Vitamin K2 is mostly seen in animal-sourced foods.

• How much is vitamin K daily use?

The daily required dose for adults is 65-80 mcg.

• What are the functions of vitamin K?

Its main task is to control blood fluidity. It plays an important role in blood coagulation. Although its main task is to control blood fluidity, it supports bone health and reduces the risk of heart disease.

• Which foods contain vitamin K?

Spinach and similar green leafy vegetables

Liver

Dry beans

The fish

• What happens to vitamin K deficiency?

Especially in cases where beneficial bacteria in the intestines are reduced and in biliary tract diseases, its absorption is reduced and deficiency is observed. Unlike vitamin A and D, vitamin K is not stored in a significant amount in the body. Its deficiency can be felt in a short time. In its deficiency, there are bleeding problems.

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