FAT AND WATER SOLUBLE VITAMINS

Fat And Water Soluble Vitamins

Timothy Lewanda SCI/241
7/1/2012

FAT AND WATER SOLUBLE VITAMINS

There are about 15 vitamins, essential for humans. They are classified as fat soluble and water soluble vitamins. Fat soluble vitamins are A, D, E and K. Water soluble vitamins are vitamin C and B, which are known as complex group vitamins. They are essential for normal body functions. Since no single food contains all the vitamins you need, you must obtain them through a variety of foods. Fat soluble vitamins are stored for long periods of time, and they do not need to be replenished daily. Eating in excess of fat soluble vitamins poses risks to your bodys health. Listed below are the functions, benefits, deficiency risks, and toxicity risks of fat soluble vitamins. Vitamin A is an important vitamin that is for healthy eyes and skin. Vitamin A also helps to build teeth and strong bones. Some excellent dietary sources of vitamin A include: carrots, spinach, bell peppers, sweet potatoes, cantaloupe, turnip greens, tomatoes, green beans, and beef liver. A deficiency of Vitamin A will cause, mild: night blindness, diarrhea, intestinal infections, impaired vision, and severe: inflammation of eyes, keratinization of skin and eyes. An overconsumption of this vitamin will cause, mild: nausea, irritability, blurred vision, and severe: growth retardation, enlargement of liver and spleen, loss of hair, bone pain, increased pressure in skull, skin changes.

Vitamin D also helps the body in building teeth and strong bones. According to Colorado State University Extension, Vitamin D is needed by the body for the absorption and use of calcium,

FAT AND WATER SOLUBLE VITAMINS

and vitamin D also regulates the body's use of phosphorous. While vitamin D can be made by skin being exposed to sunlight, those with limited time in the sun, especially during winter months, should eat a balanced diet with adequate amounts of vitamin D. (2012) Excellent food sources of vitamin D are salmon, cod liver oil, mackerel, fortified breakfast cereals, eggs, milk, and tuna. A deficiency of Vitamin D will cause: severe rickets in children and osteomalacia in adults. An overconsumption of Vitamin D will cause, mild: nausea, weight loss, irritability, and severe: mental and physical growth retardation, kidney damage, movement of calcium from bones into soft tissues.

Vitamin E is important for reproductive system and nerves as it keeps it maintained and healthy. Vitamin E also promotes healthy skin. Some excellent food sources of vitamin E include: mustard greens, turnip greens, swiss chard, sunflower seeds, and almonds. A deficiency of Vitamin E will be almost impossible to produce without starvation, and could cause anemia in low birth weight infants. Overconsumption of this vitamin could cause severe nausea and digestive tract disorders.

Vitamin K is used by the body for blood clotting and also to make bone and kidney tissues. Vitamin K is also essential for healthy bones. Excellent sources of vitamin K include: Brussels sprouts, broccoli, cabbage, asparagus, celery, green beans, cauliflower, spinach, romaine lettuce, and tomatoes. The deficiency of Vitamin K causes excessive bleeding, and there are no overconsumption risks that have been reported. Because of the body's ability to store fat-soluble vitamins, there is a risk of vitamin toxicity if the consumption of vitamins A, D, E, and K are frequently exceeded.

FAT AND WATER SOLUBLE VITAMINS

Water soluble vitamins are B-complex and Vitamin C which are not stored in the body, and they must be replaced each day. There are eight water soluble vitamins that are known as the B-complex group. These eight vitamins are as follows: thiamin, riboflavin, niacin, folate, biotin, and pantothenic acid. These vitamins are common amongst many different foods, and their influence is felt in many parts of the body. These vitamins help the body to obtain energy from foods, aids in protein metabolism, and they are important for many bodily functions. High nutrient sources of these vitamins are found in: grains, fruits, vegetables, meats, eggs, legumes, seeds, milk, and dairy. Vitamin C (also a part of water soluble vitamins) helps hold a component of tissues together. It also maintains blood vessels, bones, and teeth. The B-complex vitamins functions, benefits, deficiency risks, and toxicity risks are listed below.

The deficiency symptoms of Thiamin are: mental confusion, muscle weakness, wasting, edema, impaired growth, and beriberi. There are no reported overconsumption risks for Thiamin. If one is deficient in Riboflavin; it could cause cracks at corners of mouth, and dermatitis around nose and lips. There are no reported overconsumption risks for Riboflavin. The overconsumption symptoms for Vitamin B12 are: Pernicious anemia, neurological disorders, degeneration of peripheral nerves that may cause numbness, and tingling in fingers and toes. Overconsumption of Pantothenic acid can cause fatigue, nausea, abdominal cramps, and difficulty sleeping. The overconsumption of biotin will cause loss of apetite, nauseam vometing depression, muscle pains, and anima.

FAT AND WATER SOLUBLE VITAMINS

References:
The New York Times Company (2012) Retrieved by, http://www.netplaces.com MedicineNet, Inc. (1996-2012) Retrieved by, www.medicinenet.com Internet Brands, Inc. (2000-2011) Retrieved by, http://www.fitday.com