People have long known that for normal development, growth and life of the body in addition to carbohydrates, fats, proteins are necessary and special substance.The name they received only in 1911 thanks to K.Funku scientist, coined the term "vitamin", which means "life-sustaining".This name accurately reflects their essence, since these elements contribute to the full useful existence of all living things, starting with the simplest organisms to humans and animals.But this information is interesting for those who wrote about the water-soluble and fat-soluble vitamins abstract.In this article we consider in detail the types of fat-soluble vitamins, what they do and where to be found.
Chemically, there are two main groups of vitamins - water-soluble and fat-soluble.Water soluble vitamins must be replenished daily.But liposoluble vitamins have the ability to accumulate in a living body, specifically in the liver, while disentangling the lack of it and filling a drawback.It gets people soluble vitamins from food of plant and animal origin.
Fat-soluble vitamins represented by the following types:
Vitamin A (retinol), a powerful antioxidant, slows down the process of physiological aging, improve vision, especially twilight and color, it stimulates the growth of new tissue and cell division, a positive effect onreproductive function, supports normal mucous membranes and skin.And also improves stability and immunity to certain toxins and poisons.
With a lack of retinol observed dysfunction of the nervous system, digestion and respiration, body resistance decreases, slowing growth, visual acuity decreases.
more vitamin A is found in liver, butter, egg whites.Plants contain his predecessor - carotene, which quickly turns into vitamin A. It required a lot of carrots, apricots, pumpkin, green.
Vitamin E (tocopherol).It is a wonderful antioxidant that slows aging and needs for muscle loads, to prevent fatigue, to normalize the metabolism of proteins, the successful development of the fetus and the pregnancy.It has a positive effect on the organs of blood, the reproductive system, improves skin condition.
Lack of this vitamin is expressed in muscular dystrophy, fatigue.
Many tocopherol found in vegetable oils, particularly soybean and corn, wheat germ, eggs, liver, butter, green peas, cabbage and lettuce.
Vitamin K (phylloquinone) has anti-inflammatory, analgesic, anti-bacterial properties, forming prothrombin, improving blood clotting, promotes rhythm gastrointestinal contractions.
Lack phylloquinone manifest violation of the intestine, it is difficult healing wounds, bleeding when brushing your teeth and nose, bruises of unknown origin.
Natural sources of vitamin K are nettles, carrots, peas, seaweed, eggs, liver, parsley, spinach.Vitamin K is synthesized in part a healthy intestinal microflora.
Vitamin D (calciferol), also called the "sunshine vitamin" because of its ability to be synthesized in the human body exposed to the sun's rays.
Calciferol required for optimal absorption of phosphorus and calcium in the intestine.Its deficiency appears brittle hair and nails, tooth decay.
main sources of vitamin E - the liver of animals and fish, greens, sprouts cereal (rye malt, wheat germ), brewer's yeast, eggs, butter, milk.
Fat-soluble vitamins, the table needs:
Vitamin A
800-1000mkg adults;
400mkg children.
Vitamin D
2,5mkg adults;
10mkg children.
Vitamin K
60-80mkg adults;
5-30mkg children.
Vitamin E
8-10mg adults;
children 3-7mg.
