Fat Soluble Vitamins

Organic compounds required by the body in minuscule quantities as a nutrient are known as vitamins. For all those who do not know what are fat or water soluble vitamins, the answer is discussed further. Vitamins are classified into two types - water soluble vitamins (B and C) and fat soluble vitamins (A, D, E and K). As the name suggests, the latter dissolve in fats or lipids. When these vitamins pass through the small intestine, they get absorbed by the fat globules present there. Bile salts play an important role in the absorption of these vitamins in the body. From there, they are mixed with the blood circulation. After being stored in the body tissues, they stay there. This is the reason why people tend to develop problems when these vitamins are consumed in excess. Also, their deficiency the body causes various health disorders.

List of Fat Soluble Vitamins

Vitamin A
Importance
Improving vision, facilitating normal bone growth, helping in the reproduction process and maintaining skin health are the important functions of vitamin A. Apart from this, vitamin A guards the body against harmful radicals and also works as an antioxidant. This may help prevent the body in getting affected by cancer to a certain extent.

Sources
The body can derive vitamin A immediately from various animal and dairy products such as eggs, milk, meat and liver. It is available in the active form and is known as retinol. The other type of vitamin A, beta-carotene, can be found in vegetables and fruits. Beta-carotene gets converted to retinol once it enters the body.

Side-effects of Deficiency
Compared to developed countries, vitamin A deficiency is more common in developing countries. Xerophthalamia, an eye disorder can be due to lack of vitamin A in the body. It affects the skin by causing disorders and it is also dangerous for women who are pregnant. Lower resistance power, dryness of skin and growth problems are few other conditions caused due to deficiency of vitamin A.

Dangers
Large or extra amounts of vitamin A during pregnancy could result in birth defects in children born. This is the reason why doctors advise against consuming a lot of dairy and animal products, rich in vitamin A, during pregnancy.

Vitamin D

Importance
Vitamin D plays a vital role by assisting in absorption and utilization of phosphorus and calcium in the body. Other important functions include maintaining healthy teeth, bones and helping in the formation of cartilage.

Sources
Vitamin D is available in two forms - D2 and D3. Among these Vitamin D2 can be obtained from foodstuffs such as liver oils, eggs, salmon and mackerel. On the other hand, Vitamin D3 gets manufactured in the body by itself, whenever a person is exposed to sunlight. Apart from this, vitamin D can also be added to other foodstuffs like butter and milk.

Side Effects of Deficiency
Since every person, at some point of time or other during the day, is exposed to sunlight, there are very few cases wherein deficiency of vitamin D is observed. Mostly bedridden people, or people who move out of their homes completely covered are like to report a vitamin D deficiency. Effects of this include - cramps in muscles, marred growth, dental disorders and pain in bones. It can also lead to other diseases like rickets (in children) and osteoporosis (in adults).

Dangers
Dangers of excess vitamin D in the body can be hypercalcamia, cardiovascular damage, weakening of bones or renal damage.

Vitamin E

Importance
The most essential function of vitamin E is the protect the body from being affected by any foreign substance, by acting as a strong antioxidant and boosting the immune system. It also creates more number of red blood cells in the body. This helps in reducing instances of blood clotting.

Sources
Vitamin E is found is large amount in foodstuffs containing lot of unsaturated fatty acids. Some of these are almonds, peanuts, hazelnuts, soya beans, prawns, wheat and sunflower seeds.

Side Effects of Deficiency
Although rare, a vitamin E deficiency can result in malfunctioning in the vascular, reproductive and nervous systems. It has also been observed that vitamin K deficiency side effects can affect people who do not have necessary levels of vitamin E in their bodies.

Dangers
There are very few chances that people will consume more vitamin E than needed and also dangers of over consumption are less. Some common side effects include - fatigue, weakness in muscles, vision problems, headaches and gastrointestinal diseases.

Vitamin K

Importance
Useful for maintaining good bone health and also helps in the blood clotting process.

Sources
Microorganisms in the intestine produce vitamin K for the body. For external sources, vitamin K can be obtained from broccoli, spinach, cabbage and other green leafy vegetables. Certain vegetable oils also have vitamin K present in them.

Side effects of Deficiency
Deficiency of vitamin K is more common in newborn babies, as their intestines are incapable of producing the necessary amounts. The babies are injected with vitamin K to cover up for the deficiency. Low levels of vitamin K can also lead to osteoporosis in adults, as bones do stay healthy for a long time.

Dangers
There are negligible dangers of excess vitamin K in the body.

Everyone should be careful and include foodstuffs rich in all these vitamins in their diet considering the importance they lay to various functions in the human body. Providing children with adequate amount of vitamins will ensure they face fewer health problems, once they grow older.