Fat soluble vitamins

Vitamins belong to a group known as micronutrients, also in this group are minerals and trace elements. vitamins are organic compounds they come from plants and animals and are used in the processes that keep us alive and well.

We only need vitamins in tiny amounts nut they are vital for keeping us fit and healthy, as they perform hundreds of roles within the body.We can generally get enough vitamins and minerals from a well-balanced healthy diet that includes plenty of fruit and vegetables.

Fat soluble vitamins are found in fatty foods such as meat, fish, and animal-based products such as vegetable oil. Vitamin A, D, E and K are the fat soluble vitamins although technically speaking vitamin D is in-fact a hormone

Vitamin A

This is a fat-soluble vitamin that is stored within the liver. We obtain Vitamin A from two main sources retinol (pre-formed vitamin A) which is found in liver, butter, oily fish, and eggs, and from carotene found in margarine and orange or yellow fruit and vegetables.

We need vitamin A as it helps to keep our body healthy and has many vital roles, from being a powerful antioxidant in both forms as carotenoids. (Water soluble) and as retinol (fat soluble).

Vitamin A helps with for good eyesight (especially night vision), growth, a healthy immune system, helps to make our bones stronger, and promotes muscle growth and healthy skin.

Too much over time can weaken bones, and foods containing extremely high levels (e.g., liver) should be avoided during pregnancy.

Too little can lead to night blindness, a weaker immune system and stunted growth.

It is recommended we get 0.7 mg of vitamin A for men and 0.6 mg for women each day.

Vitamin D

This is a fat-soluble vitamin that comes in five different forms, the most important ones are vitamin D2 known as ergocalciferol which we get from plants and vitamin D 3 known as cholecalciferol which we get from animal sources.

We need vitamin D form many vital roles in our health from strengthening, facilitating hormone regulation, helps to manage blood sugar levels, and improving heart health.

Vitamin D also helps the body absorb various minerals, including calcium, which is important for the development of healthy bones and teeth.

Too much vitamin D makes you absorb too much calcium – this can lead to kidney damage.

Too little can lead to bone diseases like osteocalcin (where bones become soft), rickets and osteoporosis (where bones become brittle.

It is recommended we get 0.01 mg of vitamin D a day, although in summer most of us should be able to get enough through natural exposure to the sun.

Vitamin E

This consists of two groups of fat-soluble compounds, the tocopherol and tocotrienols.

Vitamin E is important because it keeps skin and eyes healthy as well as improving our immune system – as an antioxidant it may protect us from free radicals.

Vitamin E also helps to reduce the signs of aging, may also help to reduce the signs of scars of acne, and helps to improve hydration and improves blood flow to the skin.

We can vitamin E into our diet by including.leafy greens (e.g., spinach and kale), broccoli, along with nuts, vegetable oils and wheat germ.

Too much can interfere with blood clotting, cause nausea and blurred vision.

Too little is rare but leads to weak muscles and problems with sight.

It is recommended we get 4 mg of vitamin E for men and 3 mg for women each day.

Vitamin K

This is another fat, soluble, vitamins, dietary sources of vitamin K include cauliflower, dark green leafy vegetables, such as spinach, kale, and broccoli.

Vitamin K is essential for normal, blood clotting, essential co-factor for the production of clotting proteins! Helps to heal wounds and maintain our immune system and bones.

There is no ‘excessive’ level of vitamin K.. Having too little is extremely rare in adults, but it can cause uncontrolled bleeding in new-borns.

It is recommended we get a daily intake of 0.001 mg of vitamin K for every kg of body weight.

Summary

Fat soluble vitamins are vitamin A, D, E, & K, they are only need in little quantities but are vital to our overall health. We can get these vitamins into our diets by eating healthy and balanced and including our five portions of fruits and vegetables a day.

Antioxidants

are protective substances that help to neutralise damaging oxidants reactions within the body. These reactions are triggered by chemicals known as free radicals. A free radical is a molecule fragment that carries a tiny negative electrical charge form of a spare electron discharge, this makes the cell highly unstable, so is naturally tries to lose the charge by passing it on to a spare electron during collision with other molecules and cell structures.

When this happens mutations can occur, and this is thought to be the main mechanism that triggers cancers. Free radicals are produced by the body naturally as a by-product of.

1. Normal and abnormal metabolic reactions.
2. Muscle contractions during exercise.
3. Drinking excessive amounts of alcohol.
4. Environmental factor including exposure to asbestos, or radon.
5. Exposure to x-rays and UV sunlight.
6. Taking antibiotics or even paracetamol’s.
7. A bad diet
8. Pollutions
9. Obesity
10. Pesticides

Free radical damage has been linked to various numbers of other health conditions including deterioration vision due to cataracts, chronic inflammation, including diseases, such as arthritis, Alzheimer’s disease Parkinson’s disease poor sperm count. To limit the number of free radicals, focus on

1. Lowering your stress levels.
2. Eating a healthy balanced diet.
3. Make sure you get your five a day to help boost your antioxidants, fruit and vegetables contain vitamins A, C & E, selenium, polyphenols, and phytonutrients all of which will help fight free radicals.
4. Make sure you start a regular exercise routine as this can help you to naturally build up an antioxidant level, which will also help to decrease damage caused by oxidant stressed by free radicals.
5. Do not smoke.
6. Limit alcohol.
7. Wear sun protection
8. Limit processed foods.

Summary

Antioxidants are protective substances that help to neutralise damaging oxidants reactions within the body. These are caused by free radicals that harm the body, the free radicals are by products of metabolism. Therefore, it’s important to try and reduce free radicals and boost our antioxidants.

Please like and share my blogs, If you would lioke a free weight management consultation please head over to A.C.S booking page and book one today.

You may also like our blog on the best ways to lose weight. or maybe our blog on the best health benefits of fish.

By Aaron Christopher Slade

A.C.S Nutritional Therapist and weight loss specialist. A registered nutritional therapist.