Fat-soluble Vitamins - supporting life

People have long known that for normal development, growth and life itself, the body in addition to carbohydrates, fats, proteins, and special substances are needed. They received their name only in 1911 thanks to the scientist K. Funk, who proposed the term "vitamins", which means "supporting life". This name accurately reflects their essence, as these useful elements contribute to the full existence of all living things, beginning with the simplest organisms and ending with man and animals. But this information is interesting to those who write about water-soluble and fat-soluble vitamins of the abstract. And in this article we will look in detail at kinds of fat-soluble vitamins, on what they influence and where contain.

By chemical nature, we can distinguish two main groups of vitamins - water-soluble and fat-soluble. The content of water-soluble vitamins must be replenished daily. But fat-soluble vitamins have the ability to accumulate in the living body, or rather in the liver, with a lack of releasing from it and making up for itself a defect. Gets the fat-soluble vitamins of man from food of plant and animal origin.

Fat-soluble vitamins are represented by the following species:

Vitamin A (retinol), being a powerful antioxidant, slows down the process of physiological aging, improves eyesight, especially twilight and color, stimulates the growth of new tissues and cell division, positively affects reproductive function, supports normal mucous membranes and skin. And it also helps to increase immunity and resistance to certain toxins and poisons.

With a deficiency of retinol, there is a violation of the functions of the nervous system, digestion and respiration, the resistance of the body decreases, growth slows down, and visual acuity decreases .

In large quantities, vitamin A is found in the liver, butter, egg whites. Plants contain its predecessor - carotene, which quickly turns into a necessary vitamin A. It is plentiful in carrots, apricots, pumpkins, greens.

Vitamin E (tocopherol). It is a remarkable antioxidant that also slows down aging, and is also necessary in case of muscle strain, to prevent fatigue, to normalize protein metabolism, successful fetal development and pregnancy. Has a positive effect on the organs of hematopoiesis, reproductive system, improves skin condition.

The lack of this vitamin is expressed in muscular dystrophy, fatigue.

Many tocopherol is found in vegetable oils, especially soy and corn, sprouted wheat, eggs, liver, creamy butter, green peas, cabbage and salad.

Vitamin K (phylloquinone) has antimicrobial, analgesic, antibacterial properties, forms prothrombin, improves blood coagulability, promotes the rhythm of gastrointestinal contractions.

The lack of phylloquinone is manifested by disruption of the intestine, it is difficult to heal wounds, bleeding when cleaning teeth and nose, bruises of incomprehensible origin.

Natural sources of vitamin K are nettle, carrots, green peas, algae, eggs, liver, parsley, spinach. Vitamin K is partially synthesized by a healthy intestinal microflora.

Vitamin D (calciferol), is also called "solar vitamin" due to its ability to synthesize in the human body under the influence of sun rays.

Calciferol is necessary for optimal assimilation of phosphorus and calcium in the intestine. Its lack is manifested by brittle hair and nails, caries.

The main sources of vitamin D are liver of animals and fish, greens, grain sprouts (rye malt, wheat germ), beer yeast, eggs, butter, milk.

Fat-soluble vitamins, need table:

Vitamin A

Adults 800-1000mkg;

Children 400mkg.

Vitamin D

Adults 2,5 mkg;

Children 10mkg.

Vitamin K

Adults 60-80mkg;

Children 5-30mkg.

Vitamin E

Adults 8-10mg;

Children 3-7mg.