Fat and Water Soluble Vitamins

9 September 2016

Water Soluble Vitamins There are two classifications of vitamins. They are water soluble vitamins and fat soluble vitamins. Fat soluble vitamins are vitamins A, D, E and K. Water soluble vitamins are broken into two complex group vitamins. These vitamins are B and C. Vitamins are extremely important in daily nutrient intake. The reason they are so important is because our bodies do not make enough of the vitamin needed or our bodies do not produce the vitamin at all.

They are essential for our everyday normal body functions such as cell growth, blood cell production, and hormone and enzyme synthesis. Vitamins can also help towards metabolism boosting and energy, and help support our immune and nervous systems. A person can take in these vitamins by taking a pill or they can get the needed vitamins by eating foods that contain them. The best way is to take in the vitamins by eating the proper foods, because taking a vitamin or supplement with a poor diet will not benefit you as much if you have a poor diet.

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It is healthy to get your vitamins by eating properly because taking vitamins with fiber, healthy carbohydrates, protein and water is better for boosting overall health. Fat soluble vitamins are vitamins stored in our liver and fatty body tissues. They are eliminated slowly than water-soluble vitamins. Overconsumption of these vitamins can be toxic and lead to negative health effects. Fat soluble vitamins are vitamins A,D,E and K. Vitamin A helps to form skin membranes and keep them healthy. This helps increase immunity to infections and is essential for night vision.

It also promotes bone and tooth development. Beta carotene is an antioxidant and has been known to protect against cancer. Vitamin D helps with bone and teeth hardening. It increases the absorption of calcium. Vitamin E helps protect vitamin A and C and fatty acids which in turn prevent damage to cell membranes. This vitamin is an antioxidant. Vitamin K helps to clot the blood. High nutrient sources of these vitamins are vitamin A (whole milk, cheese, egg yolk, carrots, leafy green vegetables, sweet potatoes, and cantaloupe. Vitamin D is fortified dairy products, oils, and egg yolk.

Vitamin E is vegetable oil, margarine, butter, shortening, green and leafy vegetable, wheat germ, whole grain products, nuts, egg yolk and liver. Vitamin K is dark green leafy vegetable and liver. Vitamin A deficiency has many risks. They may include mild night blinds, diarrhea, intestinal infections, impaired vision, and inflammation of eyes, keratinization of skin and eyes, and even blindness in children. Overconsumption of Vitamin A includes nausea, irritability, blurred vision, growth retardation, enlargement of liver and spleen, loss of hair, and bone pain.

Vitamin D deficiency risks include rickets in children and even osteomalacia in adults. Vitamin D overconsumption can cause nausea, weight loss, irritability, mental and physical growth retardation, kidney damage and movement of calcium from bones into soft tissues. Vitamin E deficiency risks include: almost impossible to produce without starvation; possible anemia in low birth weight infants. Vitamin E has no reported risks. Vitamin K deficiency has risks is excessive bleeding. There is no reported overconsumption risk. Water-soluble vitamins dissolve in water.

They are not stored like fat soluble vitamins. They are disposed through in our urine when we go to the bathroom. Since these are not stored in our bodies. We need a constant supply of them in the diet we have. Water soluble vitamins are broken up into two groups. The groups are B-complex group and Vitamin C. Major food sources of water soluble vitamins include: grains, fruits, veggies, meats, edges, legumes, nuts, seeds, milk and diary. The best known source for vitamin c is citrus fruits. Water soluble vitamins have many benefits.

These benefits are that they helps form collagen, helps build and repair body tissue and blood vessels, prevents scurvy,  helps with energy metabolism, and help with nerve function and muscle control. Deficiency risks of water soluble vitamins are losing weight, feeling weak, disorientation, memory loss, nerve damage, diarrhea, death, hair loss, impaired growth, depression, confusion, and decline in immune function, abdominal pain and birth defects. The toxicity risks of water soluble vitamins are skin becoming flush, itchy skin, nausea and vomiting, liver damage and some slight neurological damage.

References Retrieved from http://www. diet. com/g/vitamins-watersolubl Anderson, J. (August, 2008). Water soluble vitamins. Retrieved from http://www. ext. colostate. edu/pubs/foodnut/09312. html Bilderback, L. The Importance of Daily Vitamin Intake. Retrieved from http://www. netplaces. com/family-nutrition/all-about-vitamins/the-importance-of-daily-vitamin-intake. htm Muthuramalingam, M. (2010, November). Classification of Vitamins. Retrieved from http://www. bukisa. com/articles/403570_classification-of-vitamins

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