Vitamins A D E K

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by Arabuleila
Last updated 3 years ago

Discipline:
Health & Fitness
Subject:
Nutrition

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Vitamins A D E K

vitamins A D E K

Vitamins are essential nutrients your body needs in small amounts to work properly.Most people should get all the nutrients they need by eating a varied and balanced diet.Vitamins fall into two categories

Water-soluble vitamins are vitamin C,the B vitamins and folic acid, are not stored in the body,so you need to have them more frequently. As the body does not store these vitamins are generally not harmful.

Fat-soluble vitamins are vitamin A, vitamin D,vitamin E,vitamin K and are found mainly in fatty foods and animal products. Your body needs these vitamins every day to work properly. This is because your body stores these vitamins in your liver and fatty tissues for future use. However, if you have much more than you need, fat-soluble vitamins can be harmful.

Vitamin A

Sources: whole milk, cheese, butter, spreads carrots, dark green leafy vegetables and orange-colored fruits, e.g. mangoes and apricots, Liver is a particularly rich source of vitamin A, although this means you may be at risk of having too much vitamin A if you eat liver more than once a week

Vitamin E

Sources: Oily fish, eggs, meat, fortified cereals and spreads. Most is obtained through the action of sunlight on our skin during the summer months. For more information on the dietary sources of vitamin D Sources: Oily fish, eggs, meat, fortified cereals and spreads. Most is obtained through the action of sunlight on our skin during the summer months. For more information on the dietary sources of vitamin D

vitamin K

How much vitamin D do I need?Most people should be able to get all the vitamin D they need by eating a healthy balanced diet and by getting some summer sun. Groups of the population at risk of not getting enough vitamin D are:•all pregnant and breastfeeding women•babies and young children under the age of five •older people aged 65 years and over•people who are not exposed to much sun

These nutrients are needed to keep bones and teeth healthy. Vitamin D is also found in a small number of foods:Vitamin D has several important functions. - the absorption of calcium and phosphorus from foods- to keep bones healthy. - enhances immune function- improves muscle strength.

Vitamin D

This helps to maintain healthy skin, eyes and strengthens the immune system.Vitamin E has several important functions:-Acts as an antioxidant -protects the cells in our bodies against damage.

How much vitamin E do I need?The amount of vitamin E you need is:•4mg a day for men.•3mg a day for women.You should be able to get all the vitamin E you need from your daily diet.Any vitamin E your body doesn't need immediately is stored for future use, so you don't need it in your diet every day.

Vegetable and spreads, nuts and seeds...

-Needed for the normal clotting of blood -required for normal bone structure.

Sources: Green leafy vegetables, meat and dairy products.

How much vitamin K do I need?Adults need approximately 0.001mg a day of vitamin K for each kilogram of their body weight.For example, someone who weighs 65kg would need 0.065mg a day of vitamin K, while a person who weighs 75kg would need 0.075mg a day.You should be able to get all the vitamin K you need by eating a varied and balanced diet.

How much vitamin A do I need?The amount of vitamin A adults need is:•0.7mg a day for men•0.6mg a day for womenYou should be able to get all the vitamin A you need from your daily diet. Any vitamin A your body doesn't need immediately is stored for future use. This means you don't need it every day.

Also known as retinol and has several important functions:- Important for the normal structure- functioning of the skin- body linings- helps with vision in dim light- keeping the immune system healthy


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