Vitamins are divided into those that are soluble in water and those that are absorbed in fat. Your body eliminates water-soluble vitamins from the body quickly, but fat-soluble vitamins are stored for longer periods of time. They stay in the liver and fatty tissues, so you do not need to take as much of them as their water-soluble counterparts. However, you must be aware that storage in the liver means that too much of these vitamins can cause toxicity.
Vitamin A
Vitamin A is responsible for keeping the mucous membranes of your body moist. It promotes night vision, healthy bones and teeth, and proper cell division and expression of genes. You can find vitamin A in dairy products and liver. Fruits and vegetables contain a precursor to vitamin A called beta-carotene. The body then converts it to vitamin A. The recommended daily amount of vitamin A is 700mcg for women and 900mcg for men. Deficiencies of this vitamin are rare due to supplements and fortified foods, but they result in dry skin and night blindness. Toxicity is more common, and it leads to nausea, vomiting and, possibly, liver enlargement.
Vitamin D
An adequate intake of vitamin D is necessary for your body to absorb calcium. It promotes proper growth of the bones and teeth. Your body is able to make vitamin D during sun exposure, and most dairy products are fortified with it. You can also get it from oily fish and fish oils. Vitamin D deficiency leads to rickets in children and osteomalacia in adults, both of which affect bone health. Harvard University recommends 1000 to 2000 IU for everyone over 2 years old. Small amounts of excess vitamin D will cause nausea and irritability, while a severe excess can lead to kidney damage and mental retardation.
Vitamin E
As an antioxidant, vitamin E protects vitamin A, vitamin C and fatty acids from destruction. Vitamin E is found in vegetable oil, margarine, nuts and seeds. According to Colorado State University, it is difficult to be deficient in vitamin E unless you are starving. Current recommendations for vitamin E are 22 IU from natural sources or 33 IU from supplements, according to Harvard School of Public Health, or HSPH. However, HSPH indicates that research is still being done to determine optimal daily amounts of vitamin E.
Vitamin K
Vitamin K is necessary for your blood to clot properly. It also promotes healthy bone growth. This vitamin is made by bacteria in your intestines, but you can also consume it in leafy green vegetables and vegetable oils. Vitamin K deficiency means that blood will not clot, and small cuts or scrapes can bleed excessively. Women should consume 90mcg of vitamin K each day, and men need 120mcg.
Member Comments