Published: 08/09/2012 - Updated: 11/19/2016
Author: S.M. Aiquipa
If you are a person who cares for your food intake carefully, checking that your body is not missing the necessary compounds for normal operation, this guide of fat-soluble vitamins may be useful.
In general, it’s known that all vitamins fulfill a specific function in our body and must be acquired through a varied diet, because unfortunately, with the exception of vitamin D, our body does not produce them.
We talk about a varied diet because there is no food that contains all the vitamins, so we must combine them properly. Vitamins are divided into two groups, water-soluble and fat soluble, we are going to see the last ones in this article.
Vitamin A, also called retinol is found only in products of animal origin, such as the liver, however if there is a deficiency of this vitamin, your body can get it from the provitamin A, found in some vegetables.
Vitamin A is a major antioxidant and cell regenerator. Its main function is the maintenance of skin, mucous membranes, teeth and bones. It also participates in the development of enzymes in the liver, adrenal and sex hormones.
This vitamin is especially recommended for people prone to respiratory infections like flu or tonsillitis, as well as those related to eye problems (it improves vision) and dry skin, because it moisturize.
Excess of this vitamin causes interference on growth conditions such as bone disorders, menstruation and also can damage red blood cells.
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Vitamin A can be found in foods like liver, fish oil, egg yolks and dairy. Pro-vitamin A in carrots, spinach, broccoli, lettuce, apricot, peach, melon, soybean oil, parsley, tomato between other.
Vitamin D provides the necessary energy to the intestine for absorption of nutrients like calcium and protein.
It’s important it value for the formation and protection of bones and teeth from the effects of low calcium intake.
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It can be acquired through animal pro-vitamins, but we need of the sun's rays so to activate and transform them into Vitamin D.
If you did not know, lack of vitamin D can cause bone deformities in children, dental caries and rickets, a disease that causes malformation of the bones.
There are also studies that indicate a Vitamin D deficiency may contribute to the development of breast cancer, colon and prostate.
Foods rich in pro-vitamins, for the activation of vitamin D are:
Enriched milk, egg yolks, sardines, tuna, cheese, liver, wheat germ and cereals.
Also known as tocopherol, vitamin E is recognized as a great restorative of cellular antioxidant and fertility as well, because it participates in the formation of the male sex cells and the anti sterilization.
It participates in the formation of red blood cells, muscles and other tissues.
The involvement of vitamin E as an antioxidant is vital for the prevention of diseases where there is significant cell destruction. In turn, it protects the lungs from contamination. It also speeds the healing of burns, helps to prevent spontaneous abortions and prevents leg cramps.
Its deficiency can trigger a muscular dystrophy, loss of fertility and anemia.
Vitamin E found in vegetable oils like sunflower, also in the avocado, in wheat germ, chocolate, legumes, vegetables, milk, fruits, corn, soybeans and liver.
Vitamin K is widely known for its coagulator and anti-hemorrhagic power, as it’s a part of a protein called prothrombin involved in blood clotting. In other reactions in metabolism, acts as a coenzyme.
Its deficiency causes changes in blood clotting and bleeding difficult to stop.
Vitamin K is in fish liver oil, soy, egg yolk, in pigs and in most vegetables.
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