Vitamins

Vitamins

1. Fat-soluble vitamins: dissolve in fat tissue in our body, including liver, spleen and kidneys. Since vitamins can be stored in fats, do not need regular replacement compared to water-soluble vitamins. However, storing high levels of vitamins canlead to toxicity (ADEK)

   • Vitamin A (Retinol)
     • Functions
       • Act as antioxidant
       • Needed to provide resistance to infecitons
       • Needed to form and maintain healthy skin
       • Needed to form visual purple, pigment in retina of eye which allows us to see in dim light.
     • Sources: Liver, Milk, egg yolk, fish oils, beta-carotene (found in yellow, red & orange fruits and vegetables)
     • Toxicity: Fatigue, skin disorders, hair loss, birth defects in babies
     • Deficiencies
       • Poor growth in children
       • Dry and rough skin
       • Night blindness (severe deficiency may lead to loss of sight)
   • Vitmain D (Cholecalciferol)
     • Functions
       • Help body to absorb calcium and phosphorus which are needed to form strong bones and teeth
       • With the help of sunlight, body can produce vitamin D. UV rays from sun converts into vitamin D
     • Sources: Liver, Milk, egg yolk, oily fish, cheese, sunlight
     • Deficiencies
       • Weak bones and teeth
       • Rickets: softening and weakening of the bones, leading to bowing of legs and stunted growth in children
       • Osteomalacia: softening and weakening of bones in adults
     • Toxicity: occur from excessive intake of calcium supplements, increase level of calcium in bloody causing hypercalcemia which can cause hardening of arteries and organs such as liver and kidneys
   • Vitamin E (Tocopherol)
     • Function
       • Antioxidant, protect body from free radicals, substances which are produced by undesirable chemical reactions in body can cause cancer
       • Help maintain healthy nerves and muscles
     • Sources: Liver, Milk, Egg-yolk, vegetable oil, whole-grain food
     • Deficiencies: Rare as most food we eat contains ample supple of Vitamain E. Severe deficiency cause rupture of red blood cells (haemolysis), anaemia and nerve disease
     • Toxicity: Rare, may decrease absorption of vitamin k
   • Vitamin K (Napthoquione)
     • Function: Needed for normal blood clotting
     • Sources: Liver, vegetable oils, legumes, green leafy vegetables (spinach and broccoli), produced by bacteria in large intestine
     • Deficiency: Lead to excessive bleeding wounds as blood is unable to clot properly