Find out why we need fat-soluble vitamins, and what foods they are.
Vitamins are necessary for humans substances that are involved in a variety of processes occurring in the body. Most of these biologically active substances, we must get them with food. If this is not done, then avitaminosis occurs, which can lead to various disorders of our health.
Vitamins are divided into two groups: fat soluble and water soluble. Accordingly, for the normal assimilation of fat-soluble vitamins, fats are needed, and for water-soluble vitamins, the presence of water is necessary.
Fat-soluble vitamins include A, E, K, D, F.
Vitamin A is an antioxidant. It helps maintain normal epithelial tissue, normalizes metabolism, participates in the formation of bones and teeth, is necessary for the normal functioning of the immune system. This vitamin supports the work of human mucous membranes, which protects our body from infection. Retinal health depends on timely receipt of vitamin A, for which it is also called retinol (from retina, retina). He is also responsible for the ability to see in low light.
We get vitamin A “ready” from fish oil, liver, egg yolk. In addition, the human body is able to convert beta-carotene plant pigment into this vitamin. Beta-carotene is abundant in carrots, pumpkin, melons, apricots, spinach, broccoli, and legumes.
Signs of vitamin A deficiency:
- blurred vision
- Night blindness
- dry skin
- reduced immunity
- frequent respiratory diseases
This vitamin includes a group of substances – tocopherols. It is an antioxidant, which means it slows down the aging process of the body. In addition, it protects vitamin A from oxidation, is necessary for maintaining muscle tone, and improves blood circulation.
Vitamin E is found in vegetable and animal oils, milk, liver, meat, eggs, germinated cereals.
Lack of vitamin E leads to infertility, disruption of the nervous and cardiovascular systems, causes anemia.
By this vitamin is meant a whole family of compounds. These substances are responsible for the normal absorption of phosphorus and calcium in the intestines, play a key role in the formation of bones and teeth, help the functioning of the immune system and even have anti-carcinogenic properties.
“As an oncologist, I want to note that vitamin D has powerful anti-carcinogenic properties. It inhibits the formation of new tumor cells, blocks the formation of tumor’s own vessels, which leads to its necrosis and death. In addition, vitamin D is the prevention of breast cancer, ”says Oncologist Andrew Babik.
Vitamin D is formed in the skin of a person under the action of sunlight. In addition, this vitamin can be obtained from food. There is a lot of it in milk, butter, butter, eggs. It can be stored in the liver and adipose tissue and then gradually dissipated as needed.
Chronic lack of this vitamin can lead to rickets in children, as well as the occurrence of osteoporosis in adults.
Under this vitamin also means a whole group of substances. It plays an important role in the metabolism of bones and connective tissue, regulates calcium absorption, is responsible for blood coagulation processes, is necessary for the normal functioning of the kidneys.
Vitamin K is produced in the digestive tract of our body. In addition, we get it from green leafy vegetables, cabbage, cereals, liver, eggs, dairy products.
A sign of vitamin K deficiency is excessive bleeding of wounds, bleeding gums.
Vitamin For complex of polyunsaturated fatty acids plays a very important role in the metabolic processes of the body. Unsaturated fatty acids are needed for the cardiovascular system. They improve blood circulation, prevent the development of atherosclerosis, strengthen the immune system, accelerate the healing of wounds.
The source of unsaturated fatty acids is mainly vegetable oils: linseed, walnut, olive, corn, sunflower.
“In sunflower oil there are a lot of omega-6 unsaturated fatty acids, and in flaxseed there is omega-3 unsaturated fatty acids. These are very important substances for our body. If you eat fats by science, then you need to eat 9 parts of sunflower oil and 1 part of flaxseed per day. This is the perfect balance of unsaturated fatty acids that will provide us with the right level of cholesterol in the blood ,- told Associate Professor of the Department of Gastroenterology and Therapy of the Dnepropetrovsk State Medical Academy Zalevsky Victor Ivanovich.
Lack of vitamin F can provoke the development of cardiovascular diseases, diseases of the skin, hair and nails.
All fat-soluble vitamins are better absorbed from food, if there are products containing them, along with fat. Consider this feature when eating. Eat healthy and balanced food and get everything you need for your body.