FAT SOLUBLE VITAMINS (A, D, E, and K)

INTRODUCTION

While discussing 'Vitamins', it's mandatory to say what a vitamin is. As we know, vitamin is a very common term or word that we all used to utter in our day-to-day lives.

But mostly all the individuals do not know what a vitamin is, but they really know what the benefits of vitamins are. So, simply we can say that "vitamins are the category of substances that are importantly required for the standard growth, development, and usual cell function". 

In early childhood, most of the people would have gone through advice from the parents to consume the food items containing vitamins, and they too say about the advantages of eating vitamin-containing foods, such as for good vision, skin, etc. So now the time came to know the truth in the words of our beloved ones.

Right now we are simply going to check the 2 broad classification of vitamins, they are

1. FAT SOLUBLE VITAMINS

2. WATER SOLUBLE VITAMINS

FAT SOLUBLE VITAMINS

Fat soluble vitamins, as the name suggests, dissolve in fat instead of water. You may already be familiar with these key nutrients. The four important fat-soluble vitamins are A, D, E, and K, which the body absorbs along with the fats found in food. An important fact about these vitamins is that they are stored in fat tissues for later utilization.

Now, let's examine each of these 4 vitamins and learn about their important functions.

VITAMIN A

Vitamin A is a category of nutritional organic compounds like RETINOL, RETINAL, RETINOIC ACID and lots of provitamin A Carotenoids.

Vitamin A is mainly responsible for 3 major roles - 

1. Growth & Development
2. Immune System regulation
3. Quality vision                                                                                    

Now we are moving to the most engrossing information. That is, which are the food items that contain Vitamin A?

The food items rich in Vitamin A are,

1. Carrots
2. Spinach
3. Mango
4. Tomato
5. Apricots
6. Broccoli
7. Sweet Potato
8. Beef liver
9. Orange 
10. Eggs
11. Leafy vegetables

VITAMIN D

We have Vitamin D2 and Vitamin D3.

Vitamin D2 - Ergocalciferol

Vitamin D3 - Cholecalciferol

• Vitamin D keep standard calcium and phosphorus level in the blood.
• Vitamin D support in the calcium absorption.
• Vitamin D assist in keeping strong bones.

Food items rich in Vitamin D are,

1. Mushrooms
2. Salmon
3. Sardines
4. Egg yolk
5. Cod liver oil
6. Tuna 
7. Cow milk
8. Cereal 
9. Oatmeal 
10. Soy milk

One of the dominant features: Vitamin D is mainly produced by the exposure/subjection to the sunlight. Around 30 minutes of daily exposure is healthy.

VITAMIN E

• Another name for Vitamin E is Tocopherols.
  
  
• Vitamin E is a best antioxidant, which really supports lowering the free radical damage and reducing the speed of ageing process. So I think this would be the most projecting benefit of vitamin E because of its ability to reduce the ageing process.
  
  
• Vitamin E will also help to avoid the heart illnesses, enhance immune power, avoid swelling, improve eye power and lastly the Vitamin E can can reduce the chance of cancer.

Food items rich in Vitamin E include,

1. Sunflower seed
2. Spinach
3. Kiwi fruit 
4. Broccoli
5. Olive oil
6. Avocados
7. Shrimp
8. Squash 

VITAMIN K

• Vitamin K can be also called Phylloquinone/Phytomenadione.
  
• Vitamin K is having a major role in wound healing and bone health.
• Vitamin K forms a protein that helps in the blood coagulation and strong bones.

Food items rich in Vitamin K include,

1. Turnip greens.
2. Mustard greens.
3. Parsley
4. Egg
5. Meat
6. Cereals
7. Broccoli
8. Cauliflower
9. Cabbage
10. Spinach.

THANK YOU!!!