How does the body use the Fat – Soluble Vitamins it receives?
How does our body use fat-soluble vitamins? What would happen to him if he failed to get the necessary amounts of “life-giving” substances and which foods contain the most fat-soluble vitamins? This article will try to answer these questions.
Table of Contents
Vitamin A
Vitamin A is also called retinol, a growth vitamin and anti-infective vitamin. It is known in several forms (vitamins) – A1, A2 and A3. In humans, the A1 form predominates, while in fish – A2. Vitamin A1 is about twice as active as A2.
The source of vitamin A in the body is the dye beta-carotene (provitamin A), which is synthesized by many plants. One molecule of beta-carotene under the action of the enzyme carotenase is broken down into two molecules of vitamin A. Vitamin A is found in especially large amounts in fish liver oils (especially cod liver oil), liver, caviar, milk, butter, egg yolk, kidneys and others.
Rich in beta-carotene are many vegetable oils, some vegetables such as carrots, tomatoes, peppers, spinach, parsley, etc., as well as fruits such as apples, apricots, melons, peaches and others.
The digestibility of beta-carotene increases many times if the culinary treatment is high in fat, but in the absence of oxygen (frying, stewing). Vitamin A in the form of an aldehyde participates as an active group of the visual pigment rhodopsin in the chemistry of vision. In addition, it is needed for normal epithelialization of the cornea and conjunctiva, skin, digestive system, bronchi, reproductive system and more.
Affects the growth of bones and teeth. Participates in the synthesis of sex hormones and in the structure of the cell membrane, supports the functioning of the adrenal glands. Hypo- and avitaminosis A occur with chicken blindness, dryness and ulceration of the cornea of the eye with subsequent inflammation of the whole eye.
In addition, growth retardation, bone disorders and weight loss are observed. Drying, hardening and peeling of the skin and mucous membranes, slow healing of wounds and reduced resistance of the body to infections are often observed.
Recommended daily doses:
- Men – 800 micrograms of retinolequivalents (or 4800 micrograms of beta-carotene);
- Women – 700 micrograms of retinolequivalents (or 4200 micrograms of beta-carotene). *
Vitamin D
This vitamin is also called calciferol or anti-rickets vitamin. Several vitamin D (from D1 to D7) are known. Only vitamin D3 (cholecalciferol) and D2 (ergocalciferol) are found in nature. The real anti-rickets vitamin is cholecalciferol. Ergocalciferol is derived from the substance ergosterol, which is an inactive form of vitamin D and is found in cereals. Ergosterol is taken with food, deposited under the skin and converted to ergocalciferol under the influence of ultraviolet rays from sunlight.
In nature, vitamin D is very rare. As an active vitamin, it is found exclusively in products of animal origin. It is found in particularly large amounts in fish liver oils, liver, animal fats, cow’s butter, egg yolk and as provitamin D or ergosterol. The physiological action of vitamin D is related to the regulation of calcium and phosphorus metabolism in all its units. In bones, vitamin D ensures the deposition of both calcium and phosphate ions.
Thus, it is involved in the ossification of bones and dentin. This action is the opposite of the hormone parathyroid hormone. However, in order to affect the bones, vitamin D also needs the presence of parathyroid hormone.
Vitamin D plays a major role in the resorption of calcium and inorganic phosphates in the small intestine. Upon its action, a specific protein is formed superficially on the intestinal mucosa, which ensures the binding and active transport of calcium through the walls of the small intestine.
This protein is called calcium binding protein. In phosphorus metabolism, vitamin D affects the reabsorption of phosphate ions in the kidneys, enhancing it. This effect is also the opposite of the action of parathyroid hormone.
Protects the body from excessive loss of amino acids and phosphorus through urine. Vitamin D deficiency in children develops rickets, which occurs with delayed ossification and teething, bone demineralization, cartilage swelling, softening and deformation of the bones.
These bodily changes are due to the impaired metabolism of calcium phosphate salts. In addition, growth lags behind, muscles are weak and relaxed, there are frequent and profuse sweating, loss of appetite, anemia and more.
Recommended daily doses:
- Men = 200 IU (5 micrograms cholecalciferol);
- Women = 200 IU (5 micrograms cholecalciferol). *
Vitamin E.
Vitamin E comes in 7 forms, generally called tocopherols. The most active of these is alpha-tocopherol. It is also called a vitamin against infertility or anti-sterility factor. Vitamin E is widely distributed in plants, seeds, leaves, especially in wheat and rye sprouts, many vegetables, rose hips, vegetable oils (especially peanuts), fruits and muscles, pancreas, liver.
The physiological action of vitamin E is associated with the normal course of pregnancy and stimulating the production of gonadotropic hormones. The exact mechanism of action is unknown.
Some data show that vitamin E disrupts the destructive action of molecular oxygen, which can non-enzymatically attack the double bonds of polyunsaturated fatty acids in tissue lipids and thus vitamin E protects essential fatty acids, vitamin A, vitamin C and cellular membranes.
Participates in the metabolism of nucleic acids, improves the use of proteins and vitamin A, normalizes blood and hormonal system, protects the liver from necrosis. Particularly important reasons for its use as a supplement in bodybuilding are its beneficial effect on the functions of smooth and striated muscles.
Its effect is to maintain a high energy level on the one hand, and on the other hand acts catalytically on protein synthesis, and at higher doses its anabolic effect is significant. Hypo- and avitaminosis E in humans is almost non-existent due to the variety of foods.
The absence of tocopherols in the diet leads to infertility, muscular dystrophy, degeneration of nerve cells, disorders of protein and lipid metabolism, enzyme disorders and others.
Recommended daily doses:
- Men = 15 milligrams of alpha-tocopherol equivalents (25.35 IU);
- Women = 15 milligrams of alpha-tocopherol equivalents (25.35 IU). *
Vitamin K.
Vitamin K is also called phylloquinone and antihemorrhagic vitamin. It is found in two vitamins – K1 and K2. Sources of vitamin K1 are the green parts of alfalfa, cabbage, spinach, nettle, strawberries, tomatoes, etc., and of vitamin K2 – eggs, milk, liver and others. Vitamin K1 is also synthesized by intestinal microorganisms.
Vitamin K is involved in the blood clotting process. Specifically, in the presence of vitamin K, the proteins prothrombin and proconvertin are formed, which play a major role in stopping bleeding. Hypovitaminosis K occurs with delayed blood clotting in injury and easier formation of subcutaneous and internal bleeding as a result of injury.
Recommended daily doses:
- Male = 79 micrograms phylloquinone;
- Women = 59 micrograms phylloquinone. *
Vitamin F
This name refers to the complex of two of the essential fatty acids – linoleic (the shortest Omega-6 fatty acid) and linolenic (the shortest Omega-3 fatty acid). A natural source is fish oil and many vegetable oils, such as grape seed oil.
Vitamin F has antisclerotic and antiarrhythmic action. On the other hand, through its ability to repair structural damage in cell membranes, it helps to normalize metabolic processes in the cell and reduces inflammation and proliferation.
Influencing the synthesis of prostaglandins, vitamin F plays an essential role in the treatment and prevention of rheumatic diseases, hair loss and many skin diseases. The ability of vitamin F to increase the body’s resistance to radiation is used in cancer radiotherapy.
Regular intake of sufficient amounts of this vitamin helps to increase the absorption and activity of vitamins A, B, D and E. Its constant intake allows us to keep our skin young and supple.
* The indicated values are identical to the ones announced in Ordinance 23 of 19 July 2005 on the physiological norms for nutrition of the population, issued by the Ministry of Health.
They differ from Dietary Reference Intakes, published by the Food and Nutrition Board of the American National Academy of Sciences, Institute of Medicine, as they take into account the specifics of the Bulgarian diet. Keep this fact in mind when buying American multivitamins, minerals and other supplements (1000 micrograms = 1 milligram; 1000 milligrams = 1 gram).
Fat – Soluble Vitamins
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Fat – Soluble Vitamins
