Vitamins are divided into water-soluble, fat-soluble and vitamin-rich compounds. Fat-soluble vitamins are not excreted in the urine, so they are able to accumulate in the body and only a small amount is needed to replenish it. Vitamin-rich compounds include bioflavonoids, inositol, choline, lipoic, pangamic, orotic acids and other biologically active substances.
Fat-soluble vitamins
The danger of overdose arises only with the use of fat-soluble vitamins, for example, in some cases, due to increased concentrations of vitamin D, vomiting, constipation, and cessation of growth in a child can occur. So, briefly about fat-soluble vitamins.
Vitamin A
Vitamin A, or retinol, acts in the body only when it combines with the lipid. The body receives it by taking fish oil, liver, oil, margarine, sour cream, milk and egg yolk. However, most often in food contains provitamin A, or carotene (for example, in carrots, spinach, cabbage and tomatoes). Provitamin A is converted into vitamin A only in the human body. Vitamin A provides a normal growth of the body, it is important for the functions of the skin and mucous membranes. In addition, it stimulates the formation of visual pigment of the retina.
When the body lacks vitamin A, vision deteriorates (especially twilight and night - the so-called night blindness develops). In addition, various skin lesions, alopecia, weakening of the immune system can be observed. If a child has vitamin A deficiency, bone growth may be impaired. Due to the fact that vitamin A is very sensitive to the effects of light and air, one hundred food products should always be stored unpacked in a dark place. When cooking, it is recommended to add a little fat.
Most provitamin A, which in the human body turns into vitamin A, is found in carrots, tomatoes and green vegetables.
Vitamin D
This vitamin, which scientists call calciferols, and the human body can get not only from threads (the richest source of them is fish, especially tuna liver fat, cod, egg yolk). Under the influence of sunlight, calciferol can form in the skin from ergostertia. Therefore, in the summer cases of hypovitaminosis D are rare. Vitamin D is very important for bone formation. The main signs of an insufficient amount of vitamin D are rickets and softening of bones. However, rickets are not always associated solely with a lack of vitamin D in food. Often the basis of its more severe forms is congenital insufficiency of enzymes (in connection with which the absorption of vitamin D deteriorates). An overdose of vitamin D can lead to vomiting or constipation. This vitamin is highly resistant, so it does not break down when heated.
Vitamin E
Vitamin E, or tocopherol, was once called a fertility vitamin, because during the experiment with mice, scientists established that when the vitamin E deficiency is insufficient, mice become infertile. However, a similar effect of this vitamin on a person could not be proved. Most of the vitamin E is found in vegetable and butter, margarine, oat flakes, eggs, liver, milk and fresh vegetables. To some extent, vitamin E is found in almost all foods. Vitamin E regulates fat metabolism, protects important polyunsaturated fatty acids, and cell membranes from destruction. If vitamin A is taken at the same time, the effect of the latter is enhanced. In view of the fact that vitamin E is found in all foods, its insufficiency is rare.
With insufficient amount of vitamin E, depletion, circulatory disturbances and growth are observed, in addition, the cleavage of beneficial lipids is accelerated in the human body. Vitamin is resistant to high temperature, but the floor is affected by daylight and low temperature.
Vitamin K
There are two variants of vitamin K and K2. This vitamin is produced by the bacteria of the intestine, it is also found in the liver, fish, milk, spinach and cabbage. Vitamin K is the most important factor in blood clotting. Its insufficiency, which causes bleeding from various organs, is especially common in children and the elderly, so it is often prescribed additionally. High temperature and oxygen do not harm this vitamin, but it is unstable to sunlight, so food products must be stored in a dark place.
ON A NOTE
To increase efficiency and there is no need for taking medications containing vitamin E. With food, the body receives enough of it, and an overdose can cause dizziness, headache, muscle weakness, fatigue, exhaustion.