Fat-soluble vitamins

Fat-soluble-vitamins

Fat-soluble vitamins a person receives from products of vegetable and animal origin. Those that contain natural oils and fats. Some vitamins of this group – powerful antioxidants that protect the body from free radicals.

The fat-soluble vitamins vitaminyEtot type accumulates in the body tissues, particularly the liver and adipose tissue. Therefore, their deficit is evident at once. But it is also possible overdosage and, especially A and D – hypervitaminosis. Usually to a shortage or an excess of fat-soluble vitamins cause unbalanced diet abounding in one type of fat or, on the contrary, they are exclusive.

A (retinol, carotene) – protects the retina of the eye, improves vision, especially at night and at dusk. Positive effect on the reproductive organs, stimulates cell division and growth of new tissue. Involved in metabolism, slows the aging process, because it is a strong antioxidant. His daily dose – 900 micrograms.

In finished form the body is able to get vitamin A from animal products. They are particularly rich in beef liver and fish liver, eggs, butter, cheese and eggs. Vegetable food supplies provitamin carotene, which is converted by enzymes into vitamin A. Rich in carotene yellow and green vegetables: carrots, spinach, tomatoes, pumpkin, broccoli. As well as legumes, fruits and berries. The daily dose of vitamin A is found in three chicken eggs or 100 g of sea buckthorn berries.

D – a group of biologically active substances, some of which are synthesized in the human body. Its main function is to maintain the growth and development of bone tissue. D increases the absorption of calcium and fluorine, and this helps to prevent osteoporosis and rickets. Also contributes to the growth and development of cells.

Part of the D cholecalciferol is synthesized in human adipose tissue under the action of solar ultraviolet radiation. The remaining components are contained in fish liver and oily fish, cheese, eggs, mushrooms, parsley and alfalfa. The daily dose of D – about five micrograms, which can be obtained from the three eggs, 250 g salmon fillet or a cup of milk with cornflakes.

E (tocopherol) – an important antioxidant, improves immune system function, beneficial effects on the cardiovascular system, reduces the risk of blood clots. Positive effect on the reproductive system and organs of blood, improves skin condition and healing of injuries.

A lot of vitamin E in vegetable oils, especially corn and soy, wheat germ, liver, eggs, butter, green peas, lettuce and cabbage. In the day of vitamin E requires about 10 milligrams, so you can get two eggs and a tablespoon of vegetable oil.

F – Vitamin consisting of polyunsaturated fatty acids (linoleic, linolenic and arachidonic).

K required for the synthesis of proteins that regulate blood clotting. Involved in the metabolism of bone and connective tissue, regulates the kidneys. Helps interaction of vitamin D and calcium. K in a lot of green vegetables: broccoli, spinach, lettuce. There he is in the liver, milk, eggs, tomatoes, green peas and citrus. Daily dose – 120 micrograms. It’s easy to get a cup of fresh spinach or one egg and one tomato.

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