Fat soluble vitamins are vitamins A, D, E and K. In some parts, this vitamin is different from water soluble vitamin. This vitamin is found in fatty and oily parts of food. This vitamin is only digested by bile because it does not dissolve in water. The following sections provide detailed descriptions of each vitamin type.
Vitamin A
NeedsIt 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, are available in the form of retinol; in plant food sources are in the form of beta-carotene, which is less efficient than retinol for the production of vitamin A. This is what mebuat recommended amount of vitamin A are given in terms of retinol equivalents, RE. The recommended amount of vitamin A is 1000 RE micrograms per day for men and 800 micrograms for women.
The main sources
Vegetables and fruits is a carrier for vitamin A the most. Most of the foods that contain vitamin A is a bright (though not all the brightly colored foods contain vitamin A). Vegetables rich in vitamin A include carrots, sweet potatoes, pumpkin, spinach and cantaloupe. Milk, cheese, butter and eggs also contain vitamin A.
Function
Vitamin A is essential for the maintenance of the epithelial cells of the 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
Vitamin A deficiency can lead to serious consequences. This is usually accompanied by lack of protein and mineral zinc. Vitamin A can be stored in the body for a year. This means that the lack of symptoms does not appear immediately after the cessation of intake of this vitamin. However, if it appears after a long time from now 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 can also play a role in decreased function of the cornea and cause blindness. This vitamin deficiency can also prevent the growth of bones, or cause changes in bone shape, forming cracks and damage to the teeth and the cessation of growth of tooth-forming cells. Anemia is caused by another. In addition, this deficiency affects the bones and nervous system, and can lead to paralysis.
Poisoned
Vitamin A poisoning occurs when the binding protein has been fulfilled so that the vitamin A that is free to attack the body's cells. This usually does not occur if the vitamin comes from the daily diet, but this can happen when someone is using 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, restlessness, headache and muscle weakness.
Vitamin D
NeedsVitamin D has a characteristic that distinguishes it from other vitamins that can be produced by sunlight. This means that vitamin D can be obtained with fixed penerpaan sunlight regularly, and do not need to consume extra vitamin D. RDA for vitamin D is 5 micrograms per day. Although the amount of vitamin D is formed up along the sun-exposed skin, but the sun itself can not cause vitamin D to the level of intoxication.
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 the mineralization of bone by increasing calcium and phosphorus absorption in the digestive system, so the levels in the blood increases. This is done by taking calcium from the bones and by encouraging the retention by the kidneys.
Symptoms of deficiency
Causes of vitamin D deficiency with symptoms of calcium deficiency. Bone can not be hardened by 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) 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 can form kidney stones. High calcium levels in the blood can also cause blood vessels to harden, which is very dangerous for the arteries of 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
NeedsRDA for vitamin E is 10 mg per day for men and 8 mg per day for women.
Vitamin E main sources
Vitamin E is widely available in vegetable and seed oils, which can be found in the form of margarine, salad dressing, and shortening. Peanut oil and bran oil has the highest concentration of vitamin E. The next level is the corn oil and sunflower oil. One tablespoon of these sources contain more than the RDA of vitamin E. In contrast, animal fats such as butter and milk contain almost no vitamin E. This is because vitamin E can be easily damaged by heat, so it is better to get it from fresh foods.
Function
As well as vitamin C, Vitamin E is also an antioxidant. Vitamin E helps stabilize cell membranes, regulate and protect the oxidation of vitamin A. In its role as an antioxidant, vitamin E has a major effect on cells, such as red blood cells and white blood cells that pass through the lungs.
Symptoms of deficiency
When blood levels of vitamin E in a very low red blood cell can be split. This process is called hemolysis eritrodit and can be avoided with vitamin E. Vitamin E deficiency can result in nervous system and causes muscle weakness, difficulty walking and pain in the calf muscle.
Poisoned
Poisoning can occur if excessive consumption, but this does not happen as easily in vitamins A and D. Symptoms are headache, weakness, fatigue, dizziness and abnormal vision.
Vitamin K
NeedsMost 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, cruciferous vegetables cabbage (cabbage) and milk.
Vitamin K main 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 K 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.
Symptoms of Deficiency
If vitamin K is not contained in the body, blood can not clot. It can cause hemorrhagic disease. However, vitamin K deficiency is rare: only a baby that is easy to experience it. This is because the digestive system of a newborn baby is sterile and does not contain bacteria that can synthesize vitamin K, breast milk contains only small amounts of vitamin K. For the infants were given a vitamin K at birth.
Poisoned
Vitamin K toxicity occurs only in people who receive a water-soluble vitamin K replacement. The symptoms are red blood cell hemolysis, jaundice and brain damage.
