Fat-soluble vitamins and water soluble. Table, role, functions which are vitamins, a list of natural sources of A, D, K E

Vitamins - biologically active components that are necessary to maintain healthy functioning of the human body. Their main purpose is to provide a human body important micronutrients that support in harmony mental health, a healthy physical condition, and also help in the fight against foreign bodies inside person.

For example, when the fat-soluble vitamins preserve the strength of skin tissue and normal blood flow, the water-soluble - enhance immunity and protective functions against environmental factors. Since most of the vitamin has no property to accumulate in the body, they must be regularly replenished with the help of a balanced diet and vitamin and mineral supplements.

Avitaminosis

Deficiency disease - an acute disease that occurs due to prolonged lack of vitamins in the human body. There is a perception of a "spring beriberi", which is actually a hypovitaminosis and does not have such sharp effects like beriberi - total or critical lack of vitamins for a long time. Today the disease is extremely rare.

The most characteristic signs of the emergence of beriberi:

• heavy awakening;
• drowsiness throughout the day;
• deviations in brain function;
• depression;
• deterioration of the skin;
• problems with the development;
• blindness.

Beriberi - a consequence of poor nutrition - lack in the diet of fruits, vegetables, unrefined foods and protein. The other most common cause of the deficit can be long-term use of antibiotics.

The lack of specific vitamins can be diagnosed only by blood test tasks. Acute diseases which arise due to the long beriberi - is beriberi, pallegra, scurvy, rickets or because of hormonal metabolism. Less critical are all sorts of problems with the skin, head, and immune memory.

Treatment of the acute phase of the disease is long and should be supervised by a specialist, and the body is restored immediately. Avoid this disease is possible by establishing a full-fledged use of fruits, vegetables and healthy fats throughout the year.

hypovitaminosis

Vitamin deficiencies - is a very common disease state of an organism that occurs in a result of vitamin A deficiency and imbalanced use of necessary vital elements. It is classified as a temporary vitamin deficiency, and which is often mistakenly referred to as "spring beriberi."

Treatment of vitamin deficiencies in the early stages is not difficult, and involves only an introduction to the diet of essential trace elements.

Diagnosis of the body to the lack of any vitamin can hold only an expert in the required laboratory conditions. The only way to determine what was the source of symptomatic vitamin deficiency.

So, here are those common to all types of hypovitaminosis symptoms:

• a sharp deterioration in health;
• lack of appetite;
• a weakened immune system;
• irritability;
• fatigue;
• deterioration of the skin.

There is also such a thing as long gipovitaminoz that lasts for years and can affect the poor development of intellectual (academic failure according to age) and physical (poor growth) functions body.

The main causes of vitamin deficiencies are:

1. Lack of fruits and vegetables in winter and spring.
2. Drinking large quantities of refined foods, fine flour, polished grains.
3. Monotonous diet.
4. Unbalanced diet: limit the use of proteins or fat, use an overabundance of fast carbohydrates.
5. Chronic diseases of the gastrointestinal tract.
6. Increased physical activity, exercise.

Fat-soluble vitamins and water-soluble trace elements in the human diet maintain its effective operation. It is therefore very important to determine the daily rate of essential nutrients, and it must be remembered that several factors affect the amount required for each body of vitamins.

For example, how well the stomach absorption of useful trace elements. Sometimes he can not cope with its task because of their own illness. Also under threat are hypovitaminosis sick children, the elderly and people with high physical exertion. Thus, athletes, doctors recommend increasing intake of vitamins several times.

Be sure to understand that the whole system of assimilation of trace elements in the body - are closely linked, and therefore the absence of one vitamin can disrupt the assimilation of others. Seasonal lack of vitamins, which has long been ignored, can go to the stage of beriberi - the state of the body when it lacks some vitamins at all.

supervitaminosis

Hypervitaminosis - a painful condition of the body, caused in large cases of overdose of vitamins. Water-soluble vitamins rarely cause toxicity because rarely linger in the body for a long time. By the painful condition resulting overabundance fat-soluble vitamins.

This problem has become quite advanced in the world today because of the easy access to the very concentrated supplements that people have been trying to treat poor condition. Such high dosage of vitamins (10 times or more) are used for therapeutic purposes, which can only install a specialist - a nutritionist or a therapist.

Problems with overdose of fat-soluble vitamins occur, they tend to accumulate in fatty tissue and the liver. For intoxication water-soluble vitamins need to consume daily dose was exceeded by hundreds of times.

intoxication Treatment usually does not require long-term therapy, and the patient's condition is normalized after it ceases to use supplements or eating certain foods. For a more rapid withdrawal of extra trace elements credited to consume a lot of water. Any vitamins and minerals are excreted in urine and feces.

Fat-soluble vitamins and water soluble additives is recommended to use in autumn and winter. Also, if you make a break between the complexes in 3-4 weeks, it is possible to avoid hypervitaminosis.

The different fat-soluble and water-soluble vitamins

Fat-soluble vitamins and water-soluble nutrients have different chemical characteristics, but they are equally important to maintain a healthy state of the body.

Fat-soluble vitamins (A, D, E, K, F), are better absorbed in the body with food, which contains fats of animal and vegetable origin. To maintain the necessary balance of fat in the body need to regularly eat meat, fish, nuts, and different varieties of vegetable unrefined oils - olive, fief, and sea buckthorn hemp.

Stomach for absorption of water soluble vitamins (Group B, and C, N, P) is necessary to observe a sufficient amount of the water balance in the body.

Fat-soluble vitamins

This category supplements regulates metabolism at the cellular level, it forms the protective functions of the organism and its premature aging. The dosage of any component - the individual, so other than the recommended standards should take into account the level of physical activity and age of each person.

Vitamin	functions	Daily allowable rate	where found
A (Retinol)	support of; It strengthens the immune system; It helps cleanse the skin; Thyroid support; wound healing; participates in protein synthesis.	2-3 mg	liver; kidney; apricots; carrot; tomatoes; all kinds of cabbage; parsley; spinach; lettuce; yellow vegetables and fruits.
D (Calciferol)	improves the emotional state; reduces the risk of tumors; prevention of SARS; It provides normal skeletal development; lowers cholesterol; promotes intestinal absorption of calcium; It protects the skin from disease.	15 mcg	halibut liver; Cod liver; fish fat; carp; acne; trout; salmon.
E (Tocopherol)	It supports tissue nutrition, prolongs youth, heals wounds; against clogging of blood vessels; improves reproduction; It strengthens the immune system; reduces the pressure; It nourishes the blood with oxygen.	15 mg	wheat germ oil; almond; linseed oil; hazelnut; peanut; greenery; milk products; sunflower seeds; beans; cereals.
vitamin K	improves blood clotting; calcium transports the veins; It promotes the development of bones, arteries and immune system; used in heavy bleeding; regulates blood sugar levels.	Adults and children 0.1 mg	green leafy vegetables (cabbage, lettuce, grains); green tomatoes; briar; nettle; oats; soybeans; alfalfa; kelp; pork, chicken and goose liver; eggs; cottage cheese; butter; zucchini.
F (Linolenic and Linoleic acid)	support cellular metabolism; It improves the synthesis of fatty substances; It cleanses the blood vessels; normalizes hormonal balance; involved in the synthesis of vitamins of group B.	10-15 g	linseed oil; fish fat; camellia oil; mussels; flax-seed; chia seed; pistachios.

Vitamin	Symptoms and disorders in vitamin deficiency and hypovitaminosis	Symptoms and disorders in hypervitaminosis
A (Retinol)	visual disturbances (any discomfort associated with visual function); dry skin, early wrinkles, dandruff; diseases of the gastrointestinal tract; weak immunity; psychological instability; developmental disorders in children.	nausea; enlargement of the spleen and liver; stomach problems; joint pain; skin disease, pruritus; hair loss; an increase in blood cholesterol; renal operation, urinary system.
D (Calciferol)	deterioration of bone status; poor production of hormones; sleep disturbance; sensitive tooth enamel; vascular disease; gastritis; renal work.	Increased calcium concentration in blood, atherosclerosis threat; deterioration of health; irritability; loss of appetite; headache; joint pain; abdominal cramps; nausea and vomiting.
E (Tocopherol)	problems with blood flow; muscle weakness; obesity; no sperm maturation; the deterioration of the condition of hair, skin and nails; digestive problems. anemia, anemia.	convulsions; not assimilation of food; blurred vision; dizziness; nausea; fast fatiguability.
vitamin K	subcutaneous and intramuscular outpouring; bleeding from the nose and gums.	increased blood clotting; children observed a reduced state of hemoglobin; increase in liver, spleen; yellowing of the white of the eyes; high blood pressure; ulceration.
F (Linolenic and Linoleic acid)	dry skin; acne; poor growth in children; blurred vision; loss of coordination; weakness; high blood pressure; mood swings; depression; hair loss.	violation of the stomach works, joints, respiratory system; complication of the entire organism.

Water-soluble vitamins

The main function of the water-soluble vitamins is to purify the blood and skin tissue, support the biochemical processes and energy production in the body.

Unlike the fat-soluble, water-soluble vitamins are rapidly cleared from the body, and hypervitaminosis virtually impossible. Regarding their daily requirement, apart from standard measure quantities of substances, their number increases as a function of the article, the age and physical activity.

Vitamin	functions	Daily allowable rate	where found
B1 (Thiamine)	It affects the metabolism of fats and carbohydrates; It helps the heart; strengthens the nervous system; relieves fatigue.	1-1.6 mg	yeast; wheat bread; beans; peas; soybeans.
B2 (Riboflavin)	against the occurrence of red blood cells and antibodies; elasticity of skin tissue; Thyroid support; rapid healing of wounds.	2 mg	tomatoes; curd products; eggs; animal liver; wheat germ; cereals.
B3 (Niacin, RR)	maintaining gastric microflora; balancing blood cholesterol; It helps with alcoholism; It strengthens the skin's health.	20 mg	salmon; fish; beef liver; bird; peanut; almond; ginseng; peas; horsetail; alfalfa; parsley.
B4 (Choline)	maintaining liver, brain and kidney; regulates metabolism; It prevents sclerosis.	0.5 - 1 g	bran; yeast; carrot; tomatoes.
B5 (Pantenolovaya acid)	anti-allergenic vitamin; amino acid uptake, protein, fat and carbohydrates; slows the aging process.	22 mg	dairy products; meat; rice grains; bananas; potatoes; avocado; green plants; bran; whole wheat bread.
B6 (Pyridoxine)	improvement of metabolism; production of hemoglobin; supply of glucose into the cells.	3 mg	yeast; beans; Cod liver; kidney; cereals; bread; heart; avocado; bananas.
B7 (H, biotin)	It supports carbohydrate metabolism; balancing blood glucose levels; It reduces the risk of diabetes.	30 - 100 mg	beef and veal liver; rice; wheat; peanut; potatoes; peas; spinach; cabbage; onion.
B8 (Inositol)	regulates cholesterol in the blood; stimulates brain function; improves sleep.	0.5 - 8 g	meat; vegetables; milk products; Sesame oil; lentils; citrus; caviar.
B9 (folic acid)	normalizes the immune system; normalizes blood flow, metabolism of fats and proteins; renews cells; reduces stroke and heart attack factors.	150 mcg	tomatoes; cabbage; strawberries; cereals; pumpkin; bran; citrus; dates; liver; mutton; beet.
B12 (cobalamin Cyan)	improves blood pressure; It affects the growth of the organism; strengthen the nervous system; warns of brain disease; increases libido; It improves blood flow.	2 ug	liver; milk; fish (salmon, Ossetian, sardines); seaweed; soybeans.
B13 (orotic acid)	improves reproducibility; promotes glucose utilization; It stimulates blood flow.	0.5-2 g	yeast; Coreno fruits; milk products.
B14 (pyrroloquinoline)	the supply of oxygen in the blood; stress resistance; has beneficial effects on pregnancy; It protects the liver cells.	Not installed	liver; greenery; wholemeal bread; natural red wine.
B15 (pangamic acid)	It displays the "bad" cholesterol; involved in the synthesis of proteins; It stimulates the production of adrenal hormones; It clears the body from poisoning products.	1-2 mg	plants' seeds; buckwheat; liver.
B16 (Dimethylglycine)	the key role of assimilation of B vitamins; prevention capacity; accelerates lipid metabolism; supplying oxygen to the cells; normalizes the growth of the child.	100-300 mg	nuts; rice; buckwheat; sesame; seeds of fruit.
B17 (Amygdalin)	anti-cancer effect; slows down oxidation processes; It affects the skin.	Not installed	bitter almond; Kernel apricot pits.
C (Ascorbic Acid)	support skin elasticity; protects against tumor formation; It contributes to mental work; It supports the vision; defense against toxins; It strengthens the immune system.	80 mg;	citrus; pepper; broccoli; black currant; Brussels sprouts.
N (Lipolieva acid)	antioxidant; prevention of cancer; support liver function; lowers blood sugar; It strengthens the nervous system.	3 mg	meat; liver; kidney; heart; cream; milk; kefir.
P (Bioflavonoids)	reduces friability of vessels; It protects the cardiovascular system; regulates cholesterol; It slows down the aging process.	80 mg	lemon peel; oranges; grapes; black olives.
U (S-methylmethionine)	detoxifies; normalizes cholesterol; clears the venous system; healing ulcers; improves mental condition.	100 - 300 mg	cabbage; asparagus; parsley; beet; sprouting peas; corn.

Vitamin	Symptoms of vitamin deficiency and hypovitaminosis	symptoms of hypervitaminosis
B1 (Thiamine)	violation of the cardiovascular system; temper; insomnia; decreased coordination; weight loss, anorexia.	various allergic reactions; violation of the hematopoietic system; pulmonary edema; convulsions; noise in ears.
B2 (Riboflavin)	weakness; loss of appetite; trembling limbs; headache; dizziness; stunted growth in children; depression; cataract.	accumulation of fluid in the body; renal blockage channels; bright yellow urine; fatty liver.
B3 (Niacin, RR)	diseases of the joints, muscles; fast fatiguability; skin diseases; gum sensitivity; memory problems.	redness of the skin; nausea; high blood pressure; expansion of the subcutaneous vessels on the face; infringement of the liver.
B4 (Choline)	memory impairment; growth retardation; increased cholesterol in the blood; varices.	pressure reduction; dyspepsia; fever, sweating; increased salivation.
B5 (Pantenolovaya acid)	skin diseases (dermatitis, pigmentation); problems with blood; miscarriages during pregnancy; pain in the legs; hair loss.	various types of allergic reactions; fluid retention.
B6 (Pyridoxine)	increased anxiety; convulsions; memory impairment; acute headaches; lack of appetite; stomatitis; seborrhea.	difficulty walking; tingling in the legs and feet; numbness of the hands; paralysis.
B7 (H, biotin)	deterioration in the quality of skin, hair and nails; poor metabolism of proteins, fats and carbohydrates; nausea; lack of appetite; fatigue feather; accelerated aging; dandruff.	idiosyncrasy; hair loss; rash around the nose, eyes and mouth.
B8 (Inositol)	insomnia; fast fatiguability; excessive hair loss; muscular dystrophy; fall in vision; liver problems.	allergic reactions.
B9 (folic acid)	anemia; problems during pregnancy; problems with the reproductive function in men; afforestation; violation of the psyche.	stomach upset; swelling; pruritus, rash.
B12 (cobalamin Cyan)	the rapid development of AIDS; chronic fatigue; not assimilation of food; breathing problems.	hives; congestive heart failure; vascular thrombosis; molasses lungs.
B13 (orotic acid)	dermatitis; eczema; peptic ulcers.	skin rashes; stomach upset; degeneration of the liver.
B14 (pyrroloquinoline)	inhibition of the nervous system; the deterioration of the immune system.	not recorded
B15 (pangamic acid)	fast fatiguability; performance issues glands; anoxia body tissues.	allergy; insomnia; tachycardia.
B16 (Dimethylglycine)	reducing the number of erythrocytes; deterioration in performance.	Overdose has not yet been established.
B17 (Amygdalin)	increased risk for malignancy; anxiety; hypertension.	poisoning; lowering blood pressure; liver problems.
C (Ascorbic Acid)	viral diseases; dental disease; lethargy; fatigue; long wound healing; problems with concentration.	redness of the skin; irritation of the urinary tract; diabetes in children; itching; headache; dizziness; decrease in blood clotting.
N (Lipolieva acid)	convulsions; dizziness; hypertension; fatigue; violation of bile; fatty liver.	petechial hemorrhages; allergy; labored breathing; acid balance violation; convulsions; heartburn; diplopia.
P (Bioflavonoids)	susceptibility to diseases; high blood pressure; general weakness.	platelet aggregation; hypersensitivity to vitamin in the I trimester of pregnancy; heartburn; allergies.
U (S-methylmethionine)	inflammation of the stomach; anxiety; hyperacidity in the stomach.	allergic reaction; nausea; dizziness; tachycardia.

General recommendations for the use of vitamins

Traditionally it is considered that all the beneficial properties of people get from food. But today's conditions require a revision of the dynamic life of its own power. With the development of the food industry, the quality of the diet is not always relevant to the needs of the body - is a constant the use of refined, tinned or heavily fried food, it is no good to our body.

Poor absorption of vitamins contribute to bad habits, environment or stress.

Fat-soluble vitamins and water soluble micronutrients is important to take in a few cases:

• for the prevention of the autumn-winter period;
• time seasonal epidemics of colds;
• enhance immunity after diseases or antibiotics;
• maintain the level of vitamin and mineral balance in chronic hypovitaminosis.

During regular use of supplements it is important to follow the general rules for admission of vitamin complexes:

• should not exceed the recommended daily requirement;
• pay attention to the compatibility of use vitamins and minerals. When you need to take one course of incompatible substances, among them the use of take a break of 4-6 hours;
• for better absorption of nutrients, doctors recommend eating piece vitamins after meals;
• the most suitable time for supplementation - this morning when the stomach metabolism running well;
• periodically change to use vitamins complexes.

For the most effective result of additives should consult a specialist - physician or dietician who, after diagnostic and clinical studies required for each pick up the body of fat-soluble and water-soluble complex vitamins.

Author: Nadiias

Useful video of fat-soluble, water-soluble vitamins and their role in the body

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