What are fat soluble vitamins definition. Healthiest Fat Soluble Vitamins

Vitamins are organic low molecular weight compounds that are indispensable for the human body due to the fact that, with the exception of nicotinic acid, are not formed in the body, but come from outside with food. They are involved in many biochemical processes, but are not used as energy resource and perform a regulatory function. These substances are usually divided into water-soluble and fat-soluble.

What vitamins are classified as fat soluble?

What does fat soluble vitamins mean?

This means that these substances do not dissolve in water, but in fat. Therefore, in order to better absorb fat-soluble vitamins, you need to eat them with oil, fat. This directly relates to the absorption of retinol from carrots. However, it happens that they themselves are contained in food that has natural fat. For example, fat-soluble vitamins are found in meat and offal. These are retinol and phylloquinone, they are in the liver, and calciferol is in fish. Fat-soluble vitamins of vegetable oils are tocopherol.

Let us consider them in more detail, we will clarify what effect fat-soluble vitamins have on the human body.

Vitamin A (retinol)- the general name of the so-called retinoids: retinol (alcohol), retinal (aldehyde) and retinoic acid. They enter the body with food or in the form of provitamin carotene, which contains following products(carrots, apricots, peaches, parsley, sea buckthorn, blueberries, or in the form of esters of palmitic or stearic acids and retinol (egg yolk, butter, liver). Retinol is formed under the action of pancreatic and intestinal mucosal enzymes. children under 6 months of age, such enzymes are practically not produced, and therefore retinol is practically not absorbed.But by the age of one year, their activity reaches the level of an adult.Carotene, like retinol, in babies is also poorly absorbed due to the low activity of carotenease, therefore with its excess, it can be deposited in the skin, giving a yellow tint.

The group of retinoids stimulates the synthesis of substances that accelerate the formation of heparin, taurine, sulfates, which are part of mucopolysaccharides. In addition, it takes part in the synthesis of anti-infective antibodies: interferons, secretory immunoglobulin A, accelerates the processes of phagocytosis, thus improving immune defense organism. Retinoid preparations are used in the treatment of rickets, as well as visual impairment in the dark, as they are needed for the synthesis of the visual enzyme rhodopsin in the cells of the retina.

Vitamin D(ergo calciferol D2, cholecalciferol D3) can be obtained from plants, fish and seaweed. Cholecalciferol is also produced in the skin by exposure to sunlight and accumulates in the liver. For supporting normal level calciferols enough irradiation sunlight hands and face for 2 hours a week, and not necessarily in clear weather, ultraviolet rays penetrate through the clouds.

Apply calciferol with a lack of intake from food or a reduced amount in the "depot" of the body (premature babies from 2-3 weeks of life, full-term from the 2nd month). It is also used in the treatment of rickets, in order to accelerate the healing of fractures and is prescribed to women during pregnancy to prevent tooth decay and osteomalacia (softening bone tissue).

Vitamin E (alpha tocopherol) found in vegetable oils, wheat germ, nuts, egg yolk, plants with green leaves. The main action is antioxidant. Alpha-tocopherol inhibits oxidation processes, preventing the formation of so-called free radicals, preventing the development oncological diseases. In addition, under its influence, the function of the cardiovascular and immune systems is normalized. Also, tocopherol is involved in the regulation of reproductive processes, as a result of which alpha-tocopherol is prescribed to women with a threatened miscarriage or late preeclampsia.

Vitamin K (phylloquinone) found in liver, broccoli, milk, eggs and green leafy plants. Participates in the formation of proteins that determine the ability of blood to clot.

It should be noted that the irrational use vitamin complexes can provoke the development of hypervitaminosis, which is fraught with much more serious consequences than their possible shortages in the body.

So, with high levels of retinol fatty degeneration of the liver can develop, oxidative processes are activated, hemorrhages appear due to excessive production of heparin. Pregnant women may experience fetal developmental disorders.

With excess calciferol hypercalcemia occurs (an increase in the amount of calcium in the blood due to bone resorption and increased absorption from the intestine), which leads to calcification vascular walls and softening of the bone. Arrhythmias may occur, decrease contractile function heart muscle. In children early age premature fusion of fontanelles can be observed, which leads to a violation of the development of the brain.

Excess tocopherol manifested by a change in the function of the liver, kidneys.

Increased blood levels of phylloquinone increases blood clotting and may reduce the effectiveness of antithrombotic drugs in patients who have had myocardial infarction, stroke.

Thus, what are fat-soluble vitamins and useful ones, which are direct participants in the most important physiological processes, but their excessive use is also unacceptable, as it will be expressed negatively for a person.

Vitamins are divided into two large groups - water-soluble and fat-soluble.

Water-soluble vitamins include: vitamins C, B1, B2, B3 (PP), B6, B12, folic acid, pantothenic acid and biotin. Their main feature is not to accumulate in the body at all, or their reserves are enough for a very long time. Therefore, overdose is possible only for some of the water-soluble vitamins.

Vitamin C- ascorbic acid is involved in almost all biochemical processes of the body. Provides:

• normal development connective tissue;
• wound healing;
• resistance to stress;
• normal immune status;
• supports the processes of hematopoiesis.

Daily requirement up to 30 mg (children under 3 years old) up to 120 mg (breastfeeding). A large number of causes intestinal upset and badly affects the kidneys. Contained in vegetables and fruits, most of all - in bell pepper, blackcurrant, rosehip, sea buckthorn, leafy greens, fresh cabbage, citrus fruits.

Vitamin B1 - thiamine ensures nerve impulses. The daily requirement is 1.5 mg. Found in wholemeal bread, soybeans, beans, peas, spinach, lean pork and beef, especially in the liver and kidneys.

Vitamin B2 - riboflavin provides: oxidation of fats; eye protection from ultraviolet radiation. Daily requirement: 1.8 mg. Contained in eggs, meat, milk and dairy products, especially in cottage cheese, liver, kidneys, buckwheat.

Vitamin B3 - niacin (vitamin PP) provides "energetics" of almost all biochemical processes occurring in the body. Daily requirement: 20.0 mg. Contained in rye bread, buckwheat, beans, meat, liver, kidneys.

Vitamin B6 - pyridoxine provides: digestion of protein; production of hemoglobin and red blood cells; uniform supply of cells with glucose. Daily requirement: 2.0 mg. Found in meat, liver, fish, eggs, whole grain bread.

Vitamin B12 - cobalamin provides: normal process hematopoiesis; the work of the gastrointestinal tract; cellular processes in the nervous system. Daily requirement: 3.0 mcg. Contained in products of animal origin: meat, cottage cheese and cheese.

Folic acid extremely important during pregnancy - provides: normal formation of all organs and systems of the fetus. Provides: synthesis of nucleic acids (primarily DNA); internal protection from atherosclerosis. Daily requirement: 400.0 mg. For pregnant women - 600 mg, for lactating - 500 mg. Found in green leafy vegetables, legumes, wholemeal bread, liver.

Pantothenic acid provides the exchange of fatty acids, cholesterol, sex hormones. Daily requirement: 5.0 mg. Found in peas, hazelnuts, green leafy vegetables, buckwheat and oatmeal, cauliflower, liver, kidney and heart, chicken meat, egg yolk, milk.

Biotin provides cellular respiration, synthesis of glucose, fatty acids and some amino acids. Daily requirement: 50.0 mcg. Found in yeast, tomatoes, spinach, soy, egg yolk, mushrooms, liver.

Fat-soluble vitamins include: vitamins A, D, E and K. Their main feature is the ability to accumulate in body tissues, mainly in the liver.

Vitamin A- retinol provides:

• processes of growth and reproduction;
• functioning of the skin epithelium and bone tissue;
• maintenance of the immunological status;
• perception of light by the retina.

The daily requirement is 900 mcg. Found as retinol in animal foods ( Fish fat, liver, especially beef, caviar, milk, butter, sour cream, cottage cheese, cheese, egg yolk) and in the form of provitamin carotene in vegetable (green and yellow vegetables, carrots, legumes, peaches, apricots, rose hips, sea buckthorn, cherries).

Vitamin D - calciferol is extremely important for a newborn child; without this vitamin, the normal formation of the skeleton is impossible. Calciferol can be formed in the skin by the action of sunlight. Provides the exchange of calcium and phosphorus in the body; bone strength. Daily requirement 10.0 mcg (400 IU). Contained in the liver of fish. To a lesser extent - in the eggs of birds. Part of vitamin D does not enter the body with food, but is synthesized in the skin under the influence of sunlight.

Vitamin E - tocopherol one of the main antioxidants in our body, inactivating free radicals and preventing cell destruction. Daily requirement: 15 mg. Contained in vegetable oils: sunflower, cottonseed, corn, almonds, peanuts, green leafy vegetables, cereals, legumes, egg yolk, liver, milk.

Vitamin K - provides for the synthesis in the liver of some blood coagulation factors, participates in the formation of bone tissue. Daily requirement: 120.0 mcg. Found in spinach, cauliflower and white cabbage, nettle leaves, tomatoes, liver.

All vitamins known to medical science are divided into two types according to their ability to dissolve: water-soluble and fat-soluble. The fat-soluble vitamins are A, E, D, and K. An excess of these substances can be harmful due to their ability to be deposited in fat cells and in the liver and, under certain conditions, provoke hypervitaminosis. In water-soluble, deficiency (avitaminosis or hypovitaminosis) is more common, and the excess is simply excreted from the blood.

Care must be taken when using pharmacy vitamin complexes, carefully read the instructions and follow the dosage. Before or giving them to a child, you must first consult a doctor, as contraindications are possible.

What does history say about this?

In the second half of the 19th century, researchers finally became convinced of the existence in food of certain elements that, in microscopic quantities, can have a decisive influence on human health. This was confirmed and sad experience sailors who had been suffering from scurvy for centuries, which, however, could be cured even with a decoction of pine needles.

At the end of the 19th - beginning of the 20th centuries. scientists began to find these substances one by one, and since 1912 they were called vitamins (vita - "life", lat.). At the same time, the authors of the studies began to assign Latin letters to the discovered vitamins.

On this moment scientists from various fields are engaged in a deep study of the issue: biochemical, physiological, chemical. The discovery of the chemical structure made it possible to create vitamins artificially, and not only by isolation from natural substances.

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properties of fat soluble vitamins

Each vitamin in the A, E, D and K line has its own characteristic biological feature expressed in the ability to prevent certain diseases.

A - antixerophthalmic fat-soluble vitamin, prevents damage to the cornea and conjunctiva of the eyes in case of insufficient tearing, is able to bind free oxygen radicals.

E - "vitamin of reproduction", necessary for proper functioning reproductive organs, development of the fetus and newborn.

D - antirachitic, ensures the absorption of calcium from food.

K - antihemorrhagic, provides the synthesis of components to stop bleeding, promotes rapid healing tissues in case of injury.

Here is a description of all fat-soluble vitamins.

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Vitamin A (retinol)

High content - in milk fat, yolks, beef liver, sea fish liver. Can be synthesized from carotenes, which are abundant in plant fruits. The brighter the fruit is colored in the colors of the red-yellow spectrum, the higher the content of carotene. The content in animal products depends on the nutrition of the animal or fish during its lifetime. In the fat of some fish that feed on plankton, it can be two orders of magnitude higher than in butter.

Need per day:

• for an adult - 1 mg;
• during pregnancy and lactation - 1.25-1.5 mg;
• children under 1 year - 0.4 mg.

Causes keratinization of the epithelium contained in eyeballs and in all internal organs, leading to diseases: in the kidneys - nephritis, in the lungs - bronchitis, etc. Dryness of the mucous membrane of the eyes occurs, the cornea is affected, up to softening and necrosis. There is a visual impairment at dusk - "night blindness".

Excess can occur due to the high consumption of retinol-rich foods and the uncontrolled intake of synthetic vitamin preparations.

It manifests itself with symptoms such as weight loss, nausea and vomiting, bone fragility, and hemorrhages.

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Carotene, or provitamin A

Most of all it is in sorrel, cabbage, asparagus, chicory, spinach, yolks, milk and in all vegetables and fruits of yellow, orange and red colors.

It is very important for maintaining health. It has antitumor and anti-sclerotic effects, slows down aging, improves sexual functions, vision, hair and skin condition, strengthens the immune system. He is able to protect against tobacco smoke and radioactive radiation. Cannot be digested normally without sufficient bile.

It is not capable of causing an overdose, as it is non-toxic.

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Vitamin E tocopherol, tocotrienol

Products rich in content are cold-pressed vegetable oils: sunflower, corn, peanut, sea buckthorn. High content in legumes, tomatoes, parsley, rose hips, cereals, spinach. A small amount is also present in meat, animal fat, liver, eggs and milk.

Minimum requirement per day:

• for men - 30-50 mg;
• for women - 15-30 mg;
• for children up to a year - 5 mg.

From about the age of eight, the need increases sharply to almost the adult norm.

There is an expert opinion that it is useful to consume vitamin E up to 50-80 mg per day, as it is a powerful antioxidant.

With beriberi, the synthesis of sex hormones is inhibited, which leads to the degeneration of external sexual characteristics. Women cannot bear a child - the fetus dies due to placental dissection and hemorrhages. With a deficiency caused by a large physical overstrain, there is a reduced blood pressure and weakness, injury nerve cells, liver.

Excessive consumption is not dangerous, vitamin E does not have a toxic effect. But if available chronic diseases However, care must be taken when taking.

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Vitamin D calciferol, ergosterol and others

Due to the ability of the body to synthesize the vitamin in the skin, even when exposed to scattered sunlight, a lack of it in the diet is not so dangerous. high content different sea ​​fish, offal. But in vegetable food very small amount is noted. A small amount of the vitamin is present in eggs, milk and butter.

Need per day:

• in men, women and children from 7 years old - from 2.5 to 10 mcg;
• during pregnancy and lactation - 10-12 mcg;
• in children from birth to 3 years - 7.5-10 mcg;
• in children from 4 to 6 years old - 3 mcg.

Avitaminosis quickly causes a violation of calcium and phosphorus metabolism, here is its characteristic: the calcium content in the blood decreases, the body begins to replenish it at the expense of bone. Children develop rickets, adults soften bones (osteomalacia). There is an active process of loss of phosphorus during urination, which is also replenished by bones. Possible oncological, skin diseases, depression, failures in the cardiovascular system.

Excess vitamin D leads to excessive absorption of calcium and phosphorus. There are deposits on the bones, in the muscles, the walls of blood vessels and in the internal organs, which leads to their diseases. It can be hypertension, heart rhythm disturbances, kidney stones and others.

People have known for a long time that normal development, growth and life itself, in addition to carbohydrates, fats, proteins, the body also needs special substances. They got their name only in 1911 thanks to the scientist K. Funk, who proposed the term "vitamins", which means "life-supporting". This name accurately reflects their essence, since these useful elements contribute to the full existence of all living things, from the simplest organisms to humans and animals. But this information is of interest to those who write about water-soluble and fat-soluble vitamins abstract. And in this article we will take a closer look at the types of fat-soluble vitamins, what they affect and where they are contained.

According to their chemical nature, two main groups of vitamins can be distinguished - water-soluble and fat-soluble. Content must be replenished daily. But fat-soluble vitamins have the ability to accumulate in a living organism, or rather in the liver, when there is a shortage, they are released from it and make up for the deficiency. A person receives fat-soluble vitamins from food of plant and animal origin.

Fat soluble vitamins represented by the following types:

Vitamin A(retinol), being a powerful antioxidant, slows down the process of physiological aging, improves vision, especially twilight and color, stimulates the growth of new tissues and cell division, has a positive effect on reproductive function, maintains normal mucous membranes and skin. It also helps to increase immunity and resistance to certain toxins and poisons.

With a lack of retinol, dysfunction is observed nervous system, digestion and respiration, the body's resistance decreases, growth slows down, falls

IN large quantities vitamin A is found in the liver, butter, egg white. Plants contain its precursor - carotene, which quickly turns into the necessary vitamin A. It is abundant in carrots, apricots, pumpkins, greens.

Vitamin E(tocopherol). It seems to be a wonderful antioxidant, which also slows down aging, and is also necessary for muscle stress, to prevent fatigue, to normalize protein metabolism, successful fetal development and pregnancy. Renders positive impact on the hematopoietic organs, reproductive system improves skin condition.

The lack of this vitamin is expressed in fatigue.

A lot of tocopherol is found in vegetable oils, especially soybean and corn, germinated wheat, eggs, liver, butter, green peas, cabbage and lettuce.

Vitamin K(phylloquinone) has antimicrobial, analgesic, antibacterial properties, forms prothrombin, improving blood clotting, promotes the rhythm of gastrointestinal contractions.

The lack of phylloquinone is manifested by disruption of the intestines, difficult-to-heal wounds, bleeding when brushing teeth and from the nose, bruises of unknown origin.

natural springs vitamin K are nettles, carrots, seaweed, eggs, liver, parsley, spinach. partially synthesized healthy microflora intestines.

Vitamin D(calciferol), also called the "sunshine vitamin" due to its ability to be synthesized in the human body under the influence of the sun's rays.

Calciferol is necessary for optimal absorption of phosphorus and calcium in the intestine. Its deficiency is manifested by brittle hair and nails, caries.

The main sources of vitamin D are the liver of animals and fish, greens, grain sprouts, wheat germ), eggs, butter, milk.

Fat-soluble vitamins, requirement table:

Vitamin A

adults 800-1000 mcg;

children 400 mcg.

Vitamin D

adults 2.5 mcg;

Fat-soluble vitamins are a group useful substances able to dissolve in fatty environment. Take part in metabolic processes are responsible for the health of organs and systems of the human body.

On most food packages, manufacturers indicate the presence of certain vitamins. Milk "enriched with calcium and D3" appeared on the shelves of supermarkets, juices "with a high content of ascorbic acid”, cereals and muesli “with all the micronutrients your child needs.” These advertising inscriptions for many buyers serve as a signal that the product is useful and among the sea of ​​assortment it is worth choosing it. But what do we really know about vitamins? What benefits do they bring to the body and how do they differ from each other?

We all know from school that vitamins are important nutrients for the body that help systems and organs function. And often this is where all knowledge about them ends. In fact, there is a certain classification of vitamins. Considering them chemical structure and the mechanism of action, vitamins are divided into two groups - (group B and C) and fat-soluble. Now let's try to figure out how substances that can dissolve in a fatty environment are useful for a person, and which of the vitamins belong to this group.

general characteristics

What does the term "fat-soluble vitamins" mean? This group of substances got its name due to the main chemical-physical ability. In order for the body to “swallow” these substances, they must first dissolve in a fat-containing environment. This group includes 4 vitamins: A, D, E, K. The second important feature of fat-soluble elements is the ability to remain in the body for a long time.

Fat-soluble substances, like the water-soluble complex of B-substances, perform different biochemical functions in the body. But, meanwhile, they willingly cooperate with each other and with minerals (magnesium, calcium and zinc). Such a joint work of microelements is a great reminder that in nature everything is interconnected and there is nothing superfluous. The main rule of dietology is based on this feature of vitamins: you need to eat everything to get everything. necessary substances. And in the case of vitamin D - also do not forget to bask in the sun (and at any time of the year).

The health and well-being of all of us depends on the regular consumption of fat-soluble substances. These trace elements are especially important for normal operation reproductive system.

Most of them are presented in the most popular food products, but, nevertheless, not everyone is able to provide themselves with a daily allowance. And if earlier they said that vitamin deficiency is a disease of predominantly social strata that are below the poverty line, now the view of the problem has changed dramatically. Many suffer from a lack of trace elements and minerals, regardless of status. And what is important, the cause of hypovitaminosis is still the same - an unbalanced diet. " Fast food”, as a rule, is not able to provide the body with all the necessary range of usefulness.

Fat-soluble A, D, E, and K are often under-consumed by people leading seemingly healthy lifestyle life, carefully choosing products for their table. What is the reason? That more and more often modern man in pursuit of fashion for everything fat-free and vegetarian menu consciously refuses traditional products from which our ancestors drew strength and health for centuries.

Features of fat-soluble substances

1. Suction. Fat-soluble substances enter the human body with food and are absorbed in the small intestine.
2. storage in the body. Able to persist in the liver for a long time, so there is no need for daily replenishment. They can "sit" on the "notches" until the body needs their help.
3. Toxicity. More often than water-soluble substances, they are toxic. They are able to accumulate in the body and, in case of an overdose, are removed from it for a long time. Note: It is impossible to get poisoned by fat-soluble micronutrients obtained exclusively from food. The method for determining hypervitaminosis for each substance is different.

Nature has endowed fat-soluble vitamins with many useful properties, in particular, it is on them that the strength and health of the bone and muscle tissue. Biological role fat-soluble substances in human body significant.

Here is a short list of the positive effects of fat-soluble substances on the body.

• improves eyesight;
• strengthens immune system;
• important for maintaining the reproductive function of the body;
• responsible for the health of bones, teeth;
• supports work internal organs: heart, lungs, kidneys.

• together with strengthens bones, prevents diseases of bone tissues, such as rickets, osteoporosis;
• strengthens muscles;
• supports immunity.

• substance-antioxidant;
• strengthens the immune system;
• promotes correct work circulatory system.

Vitamin K:

• is responsible for the process of blood clotting;
• promotes the absorption of proteins.

How to replenish stocks?

Pampering your body with fat-soluble elements is not difficult - they are in many traditional foods. But it is not enough to eat a vegetable containing, for example, carotene. In order for the substance to “work”, it needs fats. In other words, along with vitamin product be sure to eat something fatty. Well, or remember another feature: what fatter food, the higher the probability of the presence of elements A, D, E or K in it.

Fat-soluble elements have their own advantage. They, unlike water-soluble substances, accumulate in the body and are stored until their "services" are needed. And this means that you do not have to take them daily.

And further. It is important to remember that there is always a risk of accumulating more fat-soluble matter than the body needs, and this is already a problem.

What fats to choose?

Dietary fats are an important ingredient proper nutrition. The body needs them for several reasons. In particular, to create healthy cells and absorption of fat-soluble elements.

In order for our body to be able to fully absorb essential vitamins, it needs some amount of fat. Dietary oils are also required for the conversion of carotene to vitamin A and for a number of other biochemical processes. The easiest way to increase the absorption of nutrients by the body: make a salad of raw vegetables and drizzle with a few drops of olive oil.

A good choice for activating vitamins - Coconut oil. It is better than other fats, able to enhance antioxidant properties. nutrients, affects the immune system (contains substances similar to breast milk). For maximum benefit Choose organic, unrefined coconut oil, made without heat or chemicals.

But processed vegetable fats from corn, sunflower, soy, rapeseed should be avoided. In such oils, instead of the necessary omega-3 fats, there are omega-6 fats with a damaged formula.

It is also important to remember that when heated, vegetable oils lose their beneficial properties. And it is absolutely impossible to reuse fat - more than 100 dangerous chemical compounds are formed in such a product.

1. Use organic (made from milk) instead of margarines and spreads.
2. Among vegetable oils, if possible, give preference to coconut. Its useful properties it surpasses all others.
3. Olive oil must not be heated.
4. As a source of fat, you can use dairy products, avocados, sea fish.

Relationship between A, D and K

Vitamins A and D contribute to effective work immune system. However, experiments on isolated cells showed that the D-substance can affect the body only with the participation of retinol. Other research suggests that vitamin A can negate the full benefits of vitamin D if the carotenoid is too high. One of the simplest ways to adjust the balance is to regularly get calciferol from the sun, and carotene - in the form of colorful vegetables.

Vitamins A and D also work together in the production of vitamin K-dependent proteins. After K2 activates these proteins, they begin to mineralize bones and teeth, protect arteries and soft tissues from infections, prolong the life of cells.

Calcium, magnesium and K2 (or D3) also tend to work more effectively in tandem. This must be taken into account when taking one of the named elements.

Trace element compatibility

Retinol

Combines well with:

• ascorbic acid and tocopherol (protect retinol from oxidation);
• tocopherol (in small doses);
• zinc (improves the absorption of retinol);
• iron (retinol enhances the absorption of iron).

Not compatible with:

• hydrochloric acid;
• acetylsalicylic acid.

Caution in people with:

• jade;
• cardiovascular diseases;
• pregnancy.

The effect of taking high doses of retinol persists in the body for 6-12 months.

Calciferol

Combines well with:

• calcium;
• phosphorus.

Incompatible with:

• tocopherol;
• hydrochloric acid;
• salicylates;
• hydrocortisone;
• tetracycline;
• sympathomimetics.

Take with caution:

• during pregnancy (especially after 35 years);
• in old age.

Do not combine multivitamins, which contain a D-substance, and calciferol monopreparations. Take after meals. This will prevent the occurrence side effects from the digestive system.

Tocopherol

Combines well with:

• ascorbic acid;
• selenium (enhances antioxidant functions).

Incompatible with:

• magnesium;
• zinc;
• calciferol;
• copper.

Vitamin K

Well compatible with:

• vitamin B2;
• calcium.

Incompatible with:

• vitamins A and E (in excess they block the absorption of vitamin K).

Knowing these simple rules, easy to enhance the action of trace elements, avoid trouble in the form of side effects. And let vitamins bring you only benefit!

Vitamins A and D work together to perform many functions in the body. But in order for the necessary qualitative reaction to occur, in most cases they need. To begin with, it is important to say that the cells of the body are able to produce receptors A and D only with the participation of magnesium. And even fully activated vitamin D (calcitroil) is practically useless for the body if there is no magnesium. The same trace element is necessary for the processing and absorption of fats.

Algae and green leafy vegetables(chard, spinach) are an excellent source of magnesium. Considerable reserves of the microelement are found in beans, nuts, seeds (pumpkin, sunflower, sesame), avocado.

Fat-soluble substances also need zinc to function. For example, vitamin A supports the absorption of zinc in the intestines, and zinc promotes the formation of vesicles that carry retinol and other fat-soluble substances along the intestinal walls. Tandem zinc-calciferol affects the rate of absorption of both substances.

How food affects the absorption of vitamins

In addition to the rules for combining different minerals in pharmaceutical forms, it is important to consider the effect of products on the absorption of a particular beneficial substance.

By the way, it is the above reasons that in many cases serve as a reason why the body does not receive the necessary nutrients from food and there is a need for the help of the pharmaceutical industry.

"A" means first

Under common name"Vitamin A" covers two substances - retinols and carotenoids. They are metabolized in the body to form vitamin A itself.

Retinols, or as they are often called, a preliminary form of vitamin A, are found predominantly in animal products. The body transforms them into a vitamin quite easily.

Carotenoids are found in plant foods. The most common is beta-carotene. Since the chemical structure of both A-forms is different, the body will need at least 12 times more carotenoids than retinols to "create" a similar serving of the vitamin. More it gets worse the process of transformation of beta-carotene in children's organisms and in people with thyroid diseases.

Significance in the body

IN last years a lot of research has been done with the participation of the D-substance, and other vitamins such as A in the scientific community have kind of faded into the background. But this does not diminish their important role.

Every person needs to replenish A-stocks. But the vitamin is of particular importance for young children and couples who dream of a child.

This fat-soluble factor is important for the immune system, the epidermis, supports the functioning of the heart, and plays the role of an antioxidant. But the functions of retinol in the body do not end there. It is important for bones, teeth, mucous membranes of the oral cavity (regulates moisture skin). Promotes cell growth and division. It is this substance that is responsible for the ability of the eyes to adapt to changes in light levels. Hence and vernacular name- vitamin for the eyes. According to some studies, retinol helps reduce infant mortality between the ages of 6 months and 5 years, and the risk of disability due to complications from measles, prevents diphtheria and vision problems.

Other functions of vitamin A:

• improves the functionality of the digestive and urinary systems;
• effective "weapon" against premature aging;
• takes part in the regeneration of the epidermis.

Sources

Would you like to receive daily requirement vitamin from food? It is worth taking care of reliable sources of the substance - foods rich in retinol, which is easily absorbed by the body. It is important to focus on food of animal origin: dairy products, fish.

The main suppliers of beta-carotene are orange and dark green vegetables and fruits:

• carrot;
• pumpkin;
• zucchini;
• dark green leafy vegetables;
• apricots.

Dosages

Retinol is an easier-to-absorb form of vitamin A. As for beta-carotene, it is only partially converted into a vitamin.

1mcg vitamin A = 1mcg retinol = 12mcg beta-carotene

Daily requirement:

• for men - 900 mcg;
• for women - 700 mcg.

The need for vitamin A increases with fevers, infections, in people who spend a lot of time in the sun or vice versa - in the cold.

Hypovitaminosis threatens people with kidney disease or alcohol abuse. Retinol deficiency leads to xerophthalmia. The lack of vitamin A in the body is indicated by "night blindness", dry and rough skin, frequent infectious diseases, slow bone growth (in children), problems with teeth, malfunctions of the reproductive system.

Hypervitaminosis is known only after taking a dose of more than 3000 micrograms of vitamin A. It is impossible to obtain such a dose from food. Nausea, loss of appetite, headache, dryness and itching of the skin signal a probable overdose of the substance.

Other overdose symptoms:

• skin color changes (beta-carotene overdose);
• violation of the menstrual cycle;
• irritability;
• hair loss;
• muscle and bone pain;
• increase in cholesterol levels.

It goes well with water-soluble vitamins B and C, fat-soluble vitamins D and E, with calcium, phosphorus, zinc.

Optimizing the level of calciferol can reduce the risk of developing cancer and cardiovascular diseases by 2 times. And for this you need nothing at all - just regularly walk for a few minutes a day under the sun.

Vitamin D is actually a group of fat-soluble substances. Biochemists refer to them as steroid prohormones (hormone precursors) that are important for normal functioning. endocrine system. There are several forms of vitamin D. The most common and important for humans - and D3. The first form can be found in the composition of plants. There is a direct relationship between D-substance and the absorption of calcium and phosphorus. Other names are calciferol or sunshine vitamin.

Significance in the body

D-substances are important for humans as vitamins, which are responsible for the functioning of the immune system and bone health. It takes part in biochemical processes in every cell of the body.

Good prophylactic against hypertension, oncological diseases, osteoporosis, periodontal disease, autoimmune disease. Regulates the balance of phosphorus in the body, protects the heart muscle and nervous tissues from rapid wear.

Unfortunately, calciferol deficiency thrives even in the sunniest countries. People, fearing skin cancer, spend a lot of time indoors, and when they go outside, they “wrap themselves” in a thick “shell” of sunscreens.

Sources

Oily sea fish is one of the best sources of vitamin D. Second useful product- milk. Well, of course, do not forget about the most important and what is important - available to everyone, the source of the vitamin - the sun's rays.

Dosages

In order for the body to be able to synthesize D-substance on its own, it is necessary to spend 10-15 minutes a day in the sun at least twice a week. However, do not use sunscreens. As for infants, it is also important for them to regularly go outside to replenish vitamin stores, since 1 liter breast milk provides only 25 IU of calciferol.

Daily rate:

• up to 50 years - 15 mcg;
• over 50 years old - 20 mcg.

1 mcg vitamin D3 = 40 IU

Important. During the intake of additional portions of vitamin D, the body's need for vitamin K increases. It is K2 deficiency that in most cases causes toxic reactions after taking a D-substance.

The most common problem associated with vitamin D deficiency in children is the development of rickets. In adults, a lack of a substance leads to osteomalacia (weakening of muscles and bone tissues), osteoporosis (decrease in bone mass). In addition, vitamin deficiency can be one of the causes of cancer, hypertension, autoimmune problems, a tendency to infectious diseases and diabetes. With a lack of calciferol, convulsions almost always occur, sometimes obesity, rheumatoid arthritis, sclerosis, Crohn's disease. And this is not a complete list.

At risk of D-hypovitaminosis are people who spend little time in the sun, residents of the northern regions, dark-skinned people, and the elderly. These categories should make sure that they also have foods rich in vitamin on their table every day. However, the reason for insufficient absorption of vitamin D by the body can be bowel disease and improper metabolism.

The list of benefits of calciferol is quite impressive. Among the most significant is the ability to prevent various chronic diseases. According to studies, only the risk of cardiovascular disease can be halved if you get the optimal portion solar vitamin. Calciferol helps to destroy different types infections, including colds and flu. Regulates the expression of genes that affect the immune system - gives them a "installation" to destroy bacteria and viruses.

Consumption in too high doses leads to poisoning. Common signs of overdose: vomiting, nausea, loss of appetite, thirst, mental retardation and physical development, hypercalcemia.

It goes well with retinol, calcium, phosphorus, creatine.

Other names for vitamin E are tocopherol, an anti-sterile vitamin. It is a powerful antioxidant. Protects retinol and antiscorbutic vitamin C, as well as red blood cells and fatty acid from destruction. Essential for normal cell development of cardio-vascular system, skin. Necessary for the eyes - able to mitigate the effects of cataracts (especially useful in old age).

According to some studies, it may be effective in combating cancer cells. Meanwhile, as recent experiments have shown, more beneficial influences on the body has a vitamin derived from fruits and vegetables, and not its pharmaceutical counterpart.

Earned the glory of the chief female vitamin not in last turn, thanks to positive influences on female body and its anti-aging abilities.

Significance in the body:

• protects against the development of heart disease, stroke, arthritis, diabetes, malignant tumors;
• promotes more intensive production of red blood cells;
• good for eczema, accelerates wound healing, smoothes scars;
• relieves pain in the joints;
• reduces bad influence on the body of alcohol and tobacco;
• is a participant in the production of vitamin B12.

Sources

Nuts and seeds are the most concentrated sources of tocopherol. There are vitamins in cereals, whole grain, in some animal products, fruits and vegetables. Nutritionists say that the average person gets 60 percent of the nutrients from vegetable oils (soybean, cottonseed, sunflower). Also, do not forget about healthy green vegetables such as broccoli and spinach.

Dosages

Daily rate:

• for adults - 15 micrograms of alpha-tocopherol.

1 mg alpha-tocopherol = 1.5 IU

The lack of E-substance is extremely a rare event. Deficiency is usually fixed in premature babies and people whose diet does not contain vegetable fats. Signals of a lack of tocopherol can be chronic fatigue pulsating veins, premature aging(early wrinkles), acne. Tocopherol deficiency in pregnant women - common cause miscarriages.

An overdose of tocopherol is dangerous primarily for people taking blood thinners.

It goes well with vitamins A and C, calcium.

The Forgotten Vitamin for Heart and Bones

The name "vitamin K" refers to 2 substances - K1 (found in plant foods) and K2 (found in animal products). And both of them are not interchangeable substances. After all, if K1 is needed to a greater extent for blood clotting, then K2 is responsible for heart health and bone strengthening. Although sometimes K2 is called the “forgotten vitamin”, because it often remains in the shadows, overlooked.

Like A, D, E, it is a fat-soluble substance. Synthetic analogs- K3, K4 and K5. In the human body, K2 is synthesized in gastrointestinal tract. Becoming a victim of hypovitaminosis K is at risk for people with gastroenterological diseases or taking antibiotics for a long time.

Significance in the body

In the human body, vitamin K is physiological role substance responsible for normal blood clotting. Supports bone health, especially in menopausal women. It is part of the therapy for Alzheimer's disease, different kind tumors (there is evidence of effectiveness in the treatment of liver cancer). Responsible for the synthesis of proteins needed by the blood and kidneys. Like retinol, K2 is an important supplement to vitamin D (these substances will not "work" properly if one of them is deficient).

A lack of vitamin K often causes calcification of the arteries, cardiovascular diseases, and varicose veins. Has anti-aging properties. In one of the research institutes, scientists conducted an experiment. For some time, pensioners were given 2 servings of food daily, rich in K-substance(, cabbage, spicy greens). They began to look younger by 11 years. On cellular level also rejuvenated.

Sources

Greenery - best product to replenish vitamin K. But in order for the substance to “work”, it is important to combine the consumption of greens with healthy fats(salads dressing vegetable oils: soy, cottonseed, rapeseed, olive). Good sources of vitamin: spinach, cauliflower, broccoli, turnip. In products of animal origin, the substance is not so much. Also found in coffee, tea, bacon and cheese.

Dosages

The main danger of insufficient intake of vitamin K is the risk of bleeding. Deficiency can occur in children and in people taking antibiotics or anticoagulants (blood thinners). Also at risk is the category of patients with various intestinal diseases, with chronic diarrhea.

An excess of vitamin K can cause the death of reds. blood cells blood, and liver disease. Usually, only synthetic forms of the vitamin have a toxic effect on the body.

Daily rate:

• for adults - 80 mcg.

It combines well with fats, does not combine with tocopherol, calcium and antibiotics.

Fat Soluble Facts

1. It is necessary to maintain health a small amount of A, D, E and K.
2. A significant amount of nutrients is lost during heat treatment food.
3. There is no need to replenish supplies daily - they are stored in the liver and fatty tissues.
4. Most people do not need to supplement with a pharmaceutical form of fat-soluble substances.
5. The use of a dose significantly exceeding the daily norm is toxic in nature and can cause health problems. Before starting a fortification course, read the instructions for how to take the drug, and especially carefully study the dosages for children.
6. To designate daily allowance vitamins, measurements of different classifications can be used. This must be taken into account when taking pharmaceutical preparations.
7. Beta-carotene is significant, it is found in most fruits and vegetables.
8. Hypovitaminosis D is cured by the sun.
9. The protective effect for the body creates tocopherol, obtained exclusively from fruits and vegetables.
10. Vitamin K levels depend on gut health.
11. Determining the exact content of a vitamin in the body is possible only in laboratory conditions.