Vitamins and their sources pdf
File Name: vitamins and their sources .zip
Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals. Vitamins are necessary for energy production, immune function, blood clotting and other functions.
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Fat-soluble vitamins are vitamins A, D, E, and K. They are present in foods containing fats. The body absorbs these vitamins as it does dietary fats. They do not dissolve in water. Vitamins help the body function effectively.
There are two types: water-soluble and fat-soluble vitamins. The water-soluble vitamins are vitamins B and C. Most vitamins come from food, but sunshine contributes to vitamin D. Some people need or choose to take supplements that provide extra vitamins. This article looks at the types, functions, and sources of fat-soluble vitamins, and what can happen if a person has too much or too little.
Vitamin A helps maintain healthy vision. Without vitamin A, a person could experience vision problems and possibly vision loss. Vitamin A is not a single vitamin but a collection of compounds known as retinoids. Retinoids occur naturally in the human body, and they are present in some dietary sources. Some foods provide retinols, which the body can use directly as vitamin A. Others provide provitamin A, compounds that the body converts into vitamin A. Learn more here about why we need vitamin A.
Plant sources provide carotenoids, such as beta-carotene , which is a powerful antioxidant. The body can convert these into vitamin A. Find out more here about dietary sources of vitamin A. Food packages usually show the amounts in IU. Anyone who has concerns about their vitamin A intake should seek advice from a health professional, who will help them understand these measures. The — Dietary Guidelines for Americans recommend consuming the following amounts each day.
Amounts are in mcg RAE. In severe cases, coma and death can result. Vitamin A supplements are available for purchase online. However, people should speak to a doctor before taking these or other supplements. The time a person takes a vitamin can affect its impact. Find out more here about when to take different vitamins. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
People obtain vitamin D :. The body obtains the compounds it needs to make vitamin D from food. It also produces vitamin D when ultraviolet UV light meets the skin. Find out more about the health benefits of vitamin D. A person can obtain some vitamin D from the sun, but most people will also need to use other sources, too. The main alternative is food.
How can you get more vitamin D from the sun? Click here to find out. Current guidelines recommend that people of all ages intake of IU of vitamin D daily. This is hard to measure, however, as it is not easy for a person to know how much vitamin D they obtain from sunlight. Learn more about vitamin D deficiency. Having too much vitamin D could lead to high levels of calcium in the blood.
Vitamin D supplements are available for purchase in pharmacies and online. A person should speak to their doctor before using these supplements, however. Vitamin E is an antioxidant that can help the body destroy free radicals.
Free radicals are unstable atoms that can cause oxidative stress. Oxidative stress can lead to cell damage, and this can result in cancer and other diseases. Vitamin E may help protect the body from a range of health issues. Which foods are good sources of vitamin E? Find out here. Current guidelines recommend people consume the following amounts of vitamin E.
Experts measure vitamin E intake in milligrams mg AT, but packaging currently uses international units IU. The ODS note that, during breastfeeding, a female should consume 19 mg As vitamin E is an antioxidant, a long-term deficiency could increase the overall risk of various diseases. Click here to find out how to recognize a vitamin E deficiency.
Obtaining vitamin E through natural sources is unlikely to lead to an overdose, although supplement use can increase this risk. People who use blood-thinning medication, such as warfarin Coumadin should ask their doctor before taking vitamin E supplements, as these may interfere with blood clotting. Vitamin E supplements are available for purchase in pharmacies and online.
Vitamin K helps the body form blood clots. Blood clotting is essential to prevent excessive bleeding. Learn more here about why we need vitamin K and where to get it. Learn about 40 foods that provide vitamin K. Instead, they recommend an adequate intake AI , an amount assumed to provide nutritional adequacy, as follows:. The body is not able to store as much vitamin K as it does vitamin A or D. This means a person needs a regular intake of vitamin K, and there is a higher chance of a deficiency.
Learn more about a vitamin K deficiency here. Taking high quantities of vitamin K does not appear to lead to adverse effects. However, it can interfere with the use of blood-thinning medications, such as warfarin Coumadin.
Vitamin K supplements are available for purchase in pharmacies and online. However, people should speak to a doctor before using them, especially if they use blood thinners or have a condition that affects blood clotting. Fat-soluble vitamins are essential for overall health. Most people can obtain enough of each vitamin from a varied and healthful diet.
Anyone who has concerns about their vitamin intake should speak to a doctor. In many cases, specific supplements are life-saving, or at the very least, can prevent deficiency and improve health.
For others, supplementation may be detrimental to their health, or just an added expense that does not provide much additional benefit. Natalie Olsen, R. All content is strictly informational and should not be considered medical advice. How can a person lose 20 pounds safely and quickly? Read on to discover what science suggests are successful strategies and methods for weight loss.
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These calisthenics workout plan progressions work for all fitness levels. What are fat-soluble vitamins? Medically reviewed by Natalie Olsen, R. Vitamin A. Share on Pinterest Carrots are a dietary source of vitamin A. Vitamin D. Vitamin E. Vitamin K. Q: Is it really worth taking supplements? We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you.
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What are fat-soluble vitamins?
Vitamin A, along with other vitamins, minerals and other compounds, is an essential micronutrient. This means that our bodies cannot manufacture it and therefore it has to be included in our diet. Vitamin A from food is stored in the liver until required by the body and is bound to protein before being transported to where it is needed. Vitamin A is essential for many physiological processes, including maintaining the integrity and function of all surface tissues epithelia : for example, the skin, the lining of the respiratory tract, the gut, the bladder, the inner ear and the eye. Vitamin A supports the daily replacement of skin cells and ensures that tissues such as the conjunctiva are able to produce mucous and provide a barrier to infection. Vitamin A is also essential for vision under conditions of poor lighting, for maintaining a healthy immune system, for growth and development and for reproduction. Vitamin A supports many systems in the body.
The tables below list the vitamins, what they do in the body (their functions), and their sources in food. Water-soluble vitamins Water-soluble vitamins travel freely.
Vitamins: Their Functions and Sources
A Harvard Health article. Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients which is healthy and getting too much which can end up harming you.
The tables below list the vitamins , what they do in the body their functions , and their sources in food. Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses.
Vitamin C and its supplements have marked effect on reducing the risks of cancer, cardiac and respiratory diseases. Vitamin deficiency can cause health problems. So it should be taken in required quantities through other sources such as the food we take, vitamin capsules etc. Functions of Vitamins. Based on their role in biological processes and their effect different vitamins have different functions, their function can be best understood by knowing about their deficiency diseases. The tables below list the vitamins, what they do in the body their functions , and their sources in food. Vitamins and their functions Pdf Vitamin A.
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