Introduction
Vitamins are necessary nutrients the system requires in small quantities to sustain several vital processes. Fat-soluble vitamins and water-soluble are categories into which vitamins fall. In contrast to water-soluble vitamins, which the body must refill regularly, fat-soluble vitamins are retained in fatty tissues and liver and are excreted significantly more gradually. The fat-soluble vitamins (A, D, E, and K) are reserved for a lengthy time in the body and, when taken in excess, are more dangerous compared to water-soluble vitamins. A balanced diet will not make someone hazardous if they are otherwise healthy. However, mega doses of the fat-soluble vitamins found in some vitamin supplements may be harmful.
Vitamin A
The body uses vitamin A, commonly known as retinol, for various purposes. Vitamin A is crucial for skeletal and tooth formation, reproduction, cell divisions, genetic expression, and immune system control. Furthermore, vitamin A assists the eyes in adjusting to light variations. Vitamin A is essential for maintaining the moisture in the eyes, skin, and mucous membranes of the nose, throat, mouth, and lungs. Another significant antioxidant, retinol, may aid in the protection of several malignancies (Collen et al., 2019). The easiest method to ensure the system receives sufficient vitamin A is to consume a variety of foodstuffs. The primary sources of the retinal, retinoic and retinol acid types of vitamin A are foods of animal origin, like dairy goods, fish, and liver.
Vitamin D
Vitamin D greatly influences the usage of phosphorus and calcium by the body. It enhances calcium absorption from the small intestine, which aids in the formation and maintenance of bones. Vitamin D benefits the body because it aids in immunity, regulates cell formation, and may offer protection from cancer, osteoporosis, elevated blood pressure, and other illnesses. Vitamin D is essential for children because it helps them grow strong bones and pearly whites (Collen et al., 2019). Milk and dairy foods supplemented with vitamin D are the major sources of food of this vitamin. Additionally, oily fish like salmon, sardines, and cod liver oil contains vitamin D.
Vitamin E
By functioning as an antioxidant and preventing the oxidation of critical fatty acids, red blood cells, vitamins A and C, vitamin E has positive effects on the body. Studies have revealed that consuming antioxidant supplements, including vitamin E, may aid in the prevention of heart disease and cancer. Recent research suggests that supplement consumers are not effectively protected against cancer and cardiac disease as non-users, despite taking antioxidants and vitamin E supplements. Numerous studies relate consuming a diet high in antioxidant-rich fresh vegetables on a routine basis to a reduced danger of cardiovascular illness, cancer, Alzheimer’s illness, and numerous other disorders (Collen et al., 2019). Vegetable oil, fruits, nuts, and fortified cereals are some food sources of vitamin E in the diet.
Vitamin K
The microorganisms in the intestine typically create vitamin K, which is crucial for healthy bone development, blood clotting, and the producing proteins for the bloodstream, kidneys, and bones. Fresh vegetables such as spinach, cabbage, turnip greens, cauliflower, and broccoli are excellent providers of vitamin K. Moreover, other vitamin K sources are vegetable oils including olive oil, soybean oil, canola oil, and cottonseed oil. Generally, vitamin K levels in animal meals are modest. Hemorrhaging can happen if vitamin K levels are insufficient. Infants, persons who take anticoagulants like Coumadin, or adults taking antibiotics may show signs of vitamin K shortage (Collen et al., 2019). Infants need a supplement for the first week after birth because they lack the intestinal flora necessary to manufacture vitamin K.
Conclusion
In conclusion, the fat-soluble vitamins are retained for a considerable time in the human body and are more hazardous compared to water-soluble vitamins. The quantity of fat-soluble vitamins required in the body system is minimal. In addition, mega doses of the fat-soluble vitamins found in some multivitamins, can be harmful. Fat-soluble vitamins must be taken in the right amounts for tissues to develop, operate normally, and be maintained. The vitamins also serve as antioxidants, which strengthen the immunity and delay the aging of tissues.
Reference
Collen, A., Wardlaw, G. M., Smith, A. M., & Spees, C. K. (2019). Wardlaw’s contemporary nutrition (11th ed.). McGraw-Hill Education.