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Ann Pharmacother. The 4 Fat-Soluble Vitamins Each of the four fat-soluble vitamins plays a different role in the body and provides a different range of health benefits.
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Carotenoids found in fruits and vegetables are called pro-vitamin A because they are turned into vitamin A in the body. But these are the exceptions and vitamin A deficiency is not common in the U. Symptoms of vitamin A deficiency may include visual problems and slowed growth. However, overconsumption of vitamin A can lead to weak bones, birth defects, and liver problems.
Vitamin A has interactions with iron and zinc and deficiencies in these minerals can affect vitamin A metabolism in the body. This vitamin acts as a hormone and is necessary for the absorption and utilization of phosphorus and calcium. The recommended dietary allowance for vitamin D for children and adults is IU International Units per day.
Food sources of vitamin D include fish-liver oils, fatty fish, mushrooms, egg yolks, liver and certain fortified foods such as dairy products, breakfast foods, and orange juice.
In some people, daily exposure to the sun is sufficient to maintain healthy levels of vitamin D. But people with darker skin and older adults make less vitamin D from sunlight exposure.
Also environmental conditions such as clouds or smog can also impact the amount of vitamin D you get and getting sunlight through a window is not effective. If you don’t get enough vitamin D, there is an increased risk of weaker bones. In adults, the condition is called osteomalacia. In children, it’s called rickets.
Overconsumption of vitamin D can lead to hypercalcemia, a condition in which there is too much calcium in your blood. It’s also needed for normal immune system function and blood circulation. The recommended dietary allowance for adults for vitamin E is 15mg per day. Food sources of vitamin E include nuts, seeds, vegetable oils, cereals, and dark green leafy vegetables. Vitamin E deficiency can cause nerve, muscle, and eye problems and a weakened immune system. However, deficiency is rare. Taking too much vitamin E can cause bleeding problems or interact with certain medications, such as some cancer medications, medications that slow blood clotting, and statins used to lower cholesterol.
Vitamin E Requirements, Benefits, and Food Sources Vitamin K Vitamin K, also known as phylloquinone, assists with the body’s normal blood clotting as well as the transport of calcium. Vitamin K may help keep your bones strong as you age. The recommended dietary allowance for vitamin K is 90mg per day for adult women and mcg for adult men.
Food sources of vitamin K include dark green leafy vegetables, broccoli, and soybeans. Eating green leafy vegetables like spinach with fat, such as butter or olive oil, can increase the uptake of vitamin K.
Vitamin K deficiency can happen if you have a malabsorption disorder, but the condition is rare. Symptoms of a deficiency include easy bruising, nosebleeds, bleeding gums, blood in the urine or stool, or extremely heavy menstrual periods.
Vitamin K overconsumption is not known to cause problems. However, some forms of synthetic vitamin K can be problematic. There are different types of synthetic vitamin K, but one type called menadione, also called vitamin K3 , was shown to damage hepatic cells in laboratory studies and is no longer used in dietary supplements or fortified foods. Vitamin K Requirements, Benefits, and Food Sources Carotenoids Carotenoids are red and yellow pigments found in fruits and vegetables that are also fat-soluble nutrients.
Americans consume between 40 and 50 of the over available in nature. Some of the major sources of carotenoids are orange-colored fruits and vegetables such as mangoes, carrots, and pumpkins.
By making sure you eat an adequate amount of healthy fat, leafy greens, fruits and vegetables, and meats, you will set yourself up to absorb these important micronutrients. Water-Soluble Vitamins and Where to Find Them 7 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Hypervitaminosis D associated with a vitamin D dispensing error.
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