The fat-soluble vitamins

The fat-soluble vitamins are vitamins A, D, E and K. To some extent, this vitamin is different from water-soluble vitamins. This vitamin is contained in fat and oily part of food. This vitamin is only digested by bile because it is not soluble in water. The following sections provide detailed descriptions of each of these vitamins.
Vitamin A
Needs
It is difficult to determine the amount of vitamin A. This vitamin is produced from two different compounds are converted in the body into vitamin A. In animal food sources, available in the form of retinol; in vegetable food sources are in the form of beta-carotene, which is less efficient than retinol for production of vitamin A. This is what mebuat the recommended amount of vitamin A given in the form of retinol equivalent, RE. The recommended amount of vitamin A is 1000 micrograms RE per day for men and 800 micrograms for women.
Best sources
Vegetables and fruits is a carrier for vitamin A the most. Most of the foods that contain vitamin A is a brightly colored (though not all brightly colored foods containing vitamin A). Vegetables rich in vitamin A include carrots, sweet potatoes, pumpkin, spinach and melon. Milk, cheese, butter and eggs also contain vitamin A.
Function
Vitamin A is essential for the maintenance of the epithelial cells of cornea and vision. Vitamin A also helps the growth and reproduction of bones and teeth. In addition, vitamin A also plays a role in the formation and regulation of hormones and helps protect the body against cancer.
Symptoms of deficiency
Lack of vitamin A can lead to serious consequences. This is usually accompanied by lack of protein and zinc minerals. Vitamin A can be stored in the body for a year. This means that the symptoms of deficiency does not appear immediately after the cessation of intake of this vitamin. However, if it appears after a long period of time there is no consumption, the symptoms may be very clear and severe.
One of the first symptom is night blindness. If the shortage continues, it could also play a role in decreased function of the cornea and cause blindness. Lack of this vitamin may also prevent bone growth, or cause changes in bone shape, forming cracks and damage to the teeth and the cessation of growth of tooth-forming cells. Anemia is the result of another. In addition, this deficiency affects the bones and nervous system, and can lead to paralysis.
Poisoned
Poisoning occurs when vitamin A binding proteins have been fulfilled so that free vitamin A can attack the body's cells. This usually does not occur if the vitamin derived from the daily diet, but this can happen if a person takes supplements. The symptoms are nausea, vomiting, abdominal pain, diarrhea and weight loss. Nervous system and muscles may also be affected, causing symptoms such as loss of appetite, irritability, fatigue, insomnia, anxiety, headaches and weak muscles.
Vitamin D
Needs
Vitamin D has a characteristic that distinguishes it from other vitamins that can be produced by the sun. This means that vitamin D can be obtained with fixed penerpaan sunlight regularly, and do not need extra vitamin D. The RDA for vitamin D is 5 micrograms per day. Although the amount of vitamin D is formed to increase along the skin exposed to sunlight, but sunlight alone can not cause vitamin D to the level of toxicity.
Primary Sources
Food sources of vitamin D are eggs, liver and fish, as well as milk and margarine are fortified with vitamin D.
Function
Vitamin D works on bone mineralization by increasing the absorption of calcium and phosphorus in the digestive system, so that levels in the blood increases. This is done by taking calcium from bone and by encouraging its storage by the kidney.
Symptoms of deficiency
Causes of vitamin D deficiency with calcium deficiency symptoms. Bones can not be hardened by means biasa.Tulang can be weakened as a result of severe bone crooked badan.Kekurangan vitamin D can also cause deformities and pain in the arms and legs, back, torax (chest cavity), and pelvis. Vitamin D deficiency also damages the nervous system and muscles, causing muscle spasms.
Poisoned
Excess vitamin D causes an increase in the concentration of calcium in the blood. Calcium to form kidney stones. High levels of calcium in the blood can also cause blood vessels to harden, which is very harmful to the arteries in the heart and lungs and can be fatal. Additional symptoms of vitamin D toxicity are loss of appetite, headache, weakness, fatigue, excessive thirst, irritability and lethargy.
Vitamin E
Needs
The RDA for vitamin E is 10 mg per day for men and 8 mg per day for women.
Best sources
Vitamin E is widely available in vegetable and seed oils, which can be found in the form of margarine, salad dressings, and shortenings. Bean oil and wheat bran oil has the highest concentration of vitamin E that. The next level of corn oil and sunflower seed oil. One tablespoon of this source contains more than the RDA of vitamin E. In contrast, animal fats such as butter and milk contains almost no vitamin E. This is because vitamin E can be easily damaged by heating, it would be better to get it from fresh food.
Function
As with vitamin C, Vitamin E is also an antioxidant. Vitamin E helps stabilize cell membranes, regulate and protect the oxidation reaction of vitamin A. In its role as an antioxidant, vitamin E has a major influence on the cell, such as red blood cells and white blood cells that pass through the lungs.
Symptoms of deficiency
When levels of vitamin E in blood is very low, red blood cells can be divided. This process is called hemolysis eritrodit and can be avoided with vitamin E. Lack of vitamin E can result in nervous system and muscles that cause weakness, difficulty walking and pain in the calf muscle.
Poisoned
Poisoning can occur if excessive consumption, but this does not easily occur as in vitamins A and D. The symptoms are headache, weakness, fatigue, dizziness and abnormal vision.
Vitamin K
Needs
Most sources of vitamin K in the body is synthesized by bacteria in the digestive system. Sources of vitamin K in foods are liver, green vegetables are leafy, vegetables like cabbage (cabbage) and milk.
Best sources
Digestive systems of humans contains bacteria that can synthesize vitamin K, which is partially absorbed and stored in the liver. The body needs to get extra vitamin C from food.
Function
Vitamin K is an essential requirement for the synthesis of several proteins including the clotting of blood. Vitamin K is also needed for bone formation.
Deficiency Symptoms
If vitamin K is not contained in the body, blood can not clot. This can cause hemorrhagic disease. However, vitamin K deficiency is rare: only a baby which is prone to it. This is because the digestive system of newborn babies are sterile and do not contain bacteria that can synthesize vitamin K, breast milk contains only small amounts of vitamin K. For that baby is given a number of vitamin K at birth.
Poisoned
Poisoning vitamin K occurs only in people who receive a water-soluble vitamin K replacement. The symptoms are red blood cell hemolysis, jaundice and brain damage.