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There are 4 types of fat-soluble vitamins including vi-ta-min A, vi-ta-min D, vitamin E and vitamin K, which are stored in the toàn thân for a long time, in general have a greater risk of toxicity than water-soluble vitamins when consumed. Exceed. Eating a normal, balanced diet will not lead to toxicity in healthy people. However, taking vi-ta-min supplements that are high in vitamins A, D, E, và K can lead to lớn toxicity. While diseases caused by deficiency of fat-soluble vitamins are rare in the United States, mild deficiency symptoms can develop if adequate amounts of the vi-ta-min are not present in the diet. In addition, some health problems, such as inflammatory bowel disease (IBD), chronic pancreatitis & cystic fibrosis, can reduce fat absorption and, therefore, absorption of vi-ta-min A, vitamin D , vi-ta-min E and vitamin K. Consult a medical professional about any possibility of health problems that could interfere with vitamin absorption.
vitamin A, also known as retinol, has many functions in the body. In addition lớn helping the eyes adapt to changes in light, vi-ta-min A also plays an important role in bone growth, tooth development, reproduction, cell division, gene expression, and regulation of the immune system. Translate. The skin, eyes, & mucous membranes of the mouth, nose, throat, và lungs depend on vitamin A khổng lồ maintain moisture. Vitamin A is also an important antioxidant that may play a role in preventing certain cancers. Food sources of vitamin A Eating a variety of foods is the best way lớn ensure that your body toàn thân is getting enough vitamin A. The retinol, retinal and retinoic acid forms of vi-ta-min A are obtained mainly from food sources. Animal origin such as dairy products, fish & liver. Some plant-based foods contain the antioxidant, beta-carotene, which the body toàn thân converts lớn vitamin A. Beta-carotene, which comes from fruits và vegetables, especially those with an orange or green màu sắc dark. Sources of vitamin A also include carrots, squash, winter squash, dark green leafy vegetables, all of which are rich in beta carotene. Recommendations for vi-ta-min A intake expressed in micrograms (mcg) of retinol activity equivalents (RAE). The active equivalent of retinol is because the body toàn thân only partially converts beta-carotene into retinol. One RAE is equivalent to 1 mcg of retinol or 12 mcg of beta-carotene. The Recommended Dietary Allowance (RDA) for vitamin A is 900 mcg/day for adult men và 700 mcg/day for adult women. vi-ta-min A deficiency vitamin A deficiency in the United States is rare, the causes of which are called xerophthalmia, which can lead to lớn blindness if left untreated. This disease most commonly occurs in developing countries often due to lớn malnutrition. Since vitamin A is stored in the liver, it can take up to 2 years for signs of deficiency khổng lồ appear. Night blindness & very dry, rough skin can be signs of a vitamin A deficiency. Other possible signs of vitamin A deficiency include a decreased ability to lớn fight infections, development of faulty teeth, và slower bone growth. . Vi-ta-min A deficiency is also a known risk factor for severe measles. According to lớn the World Health Organization (WHO), vi-ta-min A supplementation can significantly reduce mortality in children with measles living in areas with high prevalence of vi-ta-min A deficiency. The effectiveness of vitamin A supplementation khổng lồ treat measles in countries, such as the United States, where vitamin A intake is generally adequate, is uncertain.
Too much vitamin A In the United States, toxicity or excess of vitamin A is of more concern than deficiency. The tolerable upper intake cấp độ (UL) for adults is 3,000 mcg RAE. It would be difficult to achieve this level of food consumption alone, but some multivitamin supplements contain high doses of vitamin A. Retinol is the khung of vi-ta-min A that causes the greatest concern in terms of toxicity. If you take a multivitamin, check the label to lớn make sure that most vi-ta-min A is provided in the form of beta-carotene, which appears to be safe. Some medications used lớn treat acne, psoriasis, and other skin conditions contain compounds that mimic retinol in the body. Like too much retinol in the diet, these drugs have been shown khổng lồ have a negative impact on bone health & lead lớn growth retardation in children và adolescents. Symptoms of vitamin A poisoning include dry skin, itching, headaches, nausea, and loss of appetite. Signs of overuse over a short period of time include dizziness, blurred vision, và slowed growth. Vi-ta-min A toxicity can also cause serious birth defects và can increase the risk of bone loss and hip fractures.
Vitamin D plays an important role in the body"s use of calcium & phosphorus, working by increasing the amount of calcium absorbed from the small intestine, helping lớn form & maintain bones. Vitamin D benefits the body by playing a role in immunity và controlling cell growth and may protect against osteoporosis, high blood pressure, cancer and other diseases. Children especially need adequate amounts of vitamin D lớn develop healthy bones and teeth. Food sources of vi-ta-min D The major dietary sources of vi-ta-min D are milk và other dairy products fortified with vitamin D. Vi-ta-min D is also found in oily fish (eg, herring, salmon và sardines) as well as in cod liver oil. In addition khổng lồ vitamin D provided by food, we get vi-ta-min D through the skin, the body toàn thân produces vitamin D in response to sunlight. The Recommended Dietary Allowance (RDA) for vitamin D comes as micrograms (mcg) of cholecalciferol (vitamin D3). From 12 months lớn 50 years of age, the RDA is phối at 15 mcg. đôi mươi mcg of cholecalciferol, or 800 international units (IU), is recommended for maintaining healthy bones for adults over 50 years of age. vitamin D deficiency Symptoms of vitamin D deficiency in growing children include rickets (long và tender legs) & flattened back of the skull. Vitamin D deficiency in adults can lead lớn osteomalacia (muscle and bone weakness) & osteoporosis (loss of bone mass). Vitamin D deficiency is associated with an increased risk of common cancers, autoimmune diseases, hypertension, and infectious diseases. Research shows that vi-ta-min D deficiency affects almost 50% of the population worldwide; an estimated 1 billion people. Increasing rates of deficiency are associated with decreased outdoor activity và increased use of sunscreen in children & adults. In addition, people who live in the inner city, wear clothing that covers most of their skin, or live in northern climates where there is little sunlight in the winter are also prone to vitamin D deficiency. Because of most foods are very low in vitamin D (unless they are enriched) so a deficiency can be easier to develop without adequate exposure to lớn sunlight. Adding fortified foods to the diet such as milk, & for adults including supplements, is effective in ensuring adequate vi-ta-min D intake & preventing low vi-ta-min D levels. In the absence of adequate sun exposure, at least 800 khổng lồ 1,000 IU of vi-ta-min D3 may be needed khổng lồ reach the circulating levels needed to lớn maximize vi-ta-min D benefits. Who is at risk - The This population group may need extra vitamin D in the khung of a supplement or fortified food: Exclusively breastfed babies : Breast milk provides only 25 IU of vitamin D per liter. All breastfed & partially breastfed infants should be supplemented with vi-ta-min D 400UI/day. Dark skin: People with dark skin synthesize less vi-ta-min D when exposed khổng lồ sunlight than people with light skin.
Elderly people: This population group has a reduced ability lớn synthesize vitamin D when exposed lớn sunlight, & are also more likely to lớn stay indoors và wear sunscreen that blocks vi-ta-min D synthesis. Covered và protected skin: People who cover their entire skin with clothing when outdoors and those who use SPF 8 sunscreen, which blocks most vitamin D synthesis from light sun. Illness: Fat malabsorption syndromes, inflammatory bowel disease (IBD) and obesity are all known lớn cause a decreased ability khổng lồ absorb and/or utilize vi-ta-min D in fat stores. . Too much vitamin D The Tolerable Upper Intake (UL) for vitamin D is mix at 100 mcg (4000 IU) for people 9 years of age & older. Taking high doses of vitamin D along with large amounts of fortified foods can cause a build-up in the liver và produce signs of toxicity. Signs of vi-ta-min D toxicity include excess calcium in the blood, mental and physical retardation, decreased appetite, nausea & vomiting. It is especially important that infants và young children vị not consume excess amounts of vitamin D frequently, due khổng lồ their small body size.
vi-ta-min E benefits the toàn thân by acting as an antioxidant và protecting vitamins A và C, red blood cells và essential fatty acids from destruction. Research from decades ago suggests that supplementing with antioxidants, especially vi-ta-min E, can help prevent heart disease và cancer. However, newer findings indicate that people who take antioxidant và vitamin E supplements are not better protected against heart disease and cancer than those who don"t. Many studies show a links between regularly eating an antioxidant-rich diet rich in fruits & vegetables, & a reduced risk of heart disease, cancer, Alzheimer"s disease and several other diseases. Basically, research shows that khổng lồ get the full benefits of antioxidants và phytonutrients in the diet, one should consume these compounds in the form of fruits, vegetables, nuts and seeds. Và seeds, not as dietary supplements. Food sources of vi-ta-min E About 60 percent of dietary vi-ta-min E comes from vegetable oils (soybean, corn, cottonseed, and safflower). This also includes products made with vegetable oils (margarine và salad dressings). Sources of vitamin E also include fruits và vegetables, whole grains, nuts (almonds & hazelnuts), seeds (sunflower), and fortified cereals. The Recommended Dietary Allowance (RDA) for vitamin E is based on the active và usable form known as alpha-tocopherol. vitamin E deficiency vitamin E deficiency is very rare. Cases of vi-ta-min E deficiency usually occur only in premature babies and babies who cannot absorb fat. Since vegetable oils are a good source of vitamin E, people who have excessively reduced the total amount of fat in their diet may not be getting enough vitamin E. Too much vi-ta-min E The intake above tolerable Tolerable (UL) for vitamin E. Vi-ta-min E obtained from food generally does not pose a toxicity risk. Vi-ta-min E supplements are not recommended due to a lack of evidence supporting any additional health benefits. Large doses of vitamin E supplements can be dangerous for people taking blood thinners such as Coumadin (also known as warfarin) & people taking statin drugs.
Vitamin K is naturally produced by bacteria in the gut, and plays an essential role in normal blood clotting, promotes bone health, và helps produce proteins for the blood, bones and kidneys. Food sources of vi-ta-min K Food sources of vitamin K are green, leafy vegetables such as turnip greens, spinach, cauliflower, cabbage và broccoli, và some vegetable oils including including soybean oil, cottonseed oil, canola oil và olive oil. In general, animal foods contain limited amounts of vi-ta-min K. lớn help make sure everyone gets the right amount of vi-ta-min K, an Adequate Intake (AI) has been established for each age group. vi-ta-min K deficiency If there is not enough vitamin K, bleeding can occur. Vi-ta-min K deficiency can appear in infants or in people taking anticoagulants, such as Coumadin (warfarin), or antibiotics. Newborns lack the gut bacteria khổng lồ produce vi-ta-min K và need to lớn be supplemented during the first week. People who are taking anticoagulants (blood thinners) may be vitamin K deficient, but should not change their vi-ta-min K intake without consulting their doctor. People taking antibiotics may have a temporary vi-ta-min K deficiency because gut bacteria are sometimes killed by long-term antibiotic use. Additionally, people with chronic diarrhea may have problems absorbing adequate amounts of vi-ta-min K through the intestines và should consult a doctor lớn determine if a supplement is needed. Too much vitamin K Although there is no established tolerable upper intake level (UL) for vi-ta-min K, excessive amounts can cause red blood cell breakdown & damage to the liver. People taking blood thinners or anticoagulants should limit their intake of foods with vitamin K, as excess vitamin K can alter blood clotting time. Large doses of vitamin K are not recommended. to lớn summarize, there are 4 types of fat-soluble vitamins: vi-ta-min A, vitamin D, vi-ta-min E & vitamin K that are stored in the body for a long time và are more likely to cause toxicity than water-soluble vitamins. Fat-soluble vitamins are only needed in small amounts. Beta carotene is an important antioxidant that the body toàn thân converts lớn Vitamin A, và is found in many fruits và vegetables.
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to lớn maintain the proper functioning of the health protection functions, the human body toàn thân needs a variety of vitamins. Vitamins are divided into two types, water-soluble vitamins and fat-soluble vitamins. Fat-soluble vitamins are absorbed into the toàn thân through adipose tissue & fat. Therefore, if the body toàn thân cannot absorb fat, the toàn thân will lack these vitamins. Because fat-soluble vitamins have a very important role in helping people protect eyesight, tư vấn blood clotting, develop bones và especially prevent cancer, so if the toàn thân lacks this vitamin, it will cause problems. Increase the risk of eye diseases, bones, joints, cancer,... Note, because the absorption of oil-soluble vitamins requires bile acids as emulsifiers, so for high efficiency, The group of fat-soluble vitamins should be used at or after meals.
2.1. Vitamin A vi-ta-min A is one of a group of fat-soluble vitamins, vi-ta-min A plays a role in the maintenance of healthy vision, is essential for tear formation và light perception. Besides, vitamin A is also essential for the development & growth of growth cells in children và helps maintain fertility, fetal development, most importantly, increase muscle immunity. Body. However, in some cases, vi-ta-min A overdose will lead khổng lồ vitamin A poisoning with symptoms such as headache, fatigue, especially in pregnant women, vi-ta-min A poisoning can cause allergies in children. Congenital. Therefore, in order to avoid vi-ta-min A poisoning, experts recommend that the dose of vi-ta-min A should change according khổng lồ age & sex as follows: Newborns (0 - 12 months): The dose of vitamin A is from 400 - 500 micrograms (mcg); Children from 1 khổng lồ 3 years old: The dose of vi-ta-min A is 300 mcg; Children from 4 to 8 years old: The dose of vi-ta-min A is 400 mcg; Children 9-13 years old: vi-ta-min A dosage is 600 mcg; Adult women: The dose of vi-ta-min A is 700 mcg; Adult Men: The dosage of vi-ta-min A is 900 mcg. 2.2 vitamin E This is an antioxidant vi-ta-min that can help the body destroy unstable atoms that can cause cancer. In other words, vi-ta-min E can help the body prevent cancer. Vitamin E contains 8 antioxidants và is divided into two groups as follows: Tocopherol group: This group includes Alpha-tocopherol, gamma-tocopherol, beta-tocopherol và delta-tocopherol. Tocotrienol group: Includes Alpha-tocotrienol, gamma-tocotrienol, beta-tocotrienol and delta-tocotrienol. When there is a vi-ta-min E deficiency, the patient will have some symptoms such as numbness in the limbs, weakness & muscle tremors or signs of difficulty seeing và walking.
However, taking vitamin E also needs a dose, because an overdose of vi-ta-min E can thin the blood, interact with vi-ta-min K and cause bleeding. Therefore, people who are taking blood thinners should not take high doses of vitamin E. In addition, people who overdose on vi-ta-min E increase the possibility of oxidative stress, causing cardiovascular diseases... Therefore, experts recommend that the dose of vi-ta-min E varies based on age as follows: Children aged 0 - 6 months: The dose of vi-ta-min E is 4 milligrams (mg); Children from 7 lớn 12 months old: The dose of vi-ta-min E is 5 mg; Children from 1 to lớn 3 years old: The dose of vi-ta-min E is 6 mg; Children from 4 to 8 years old: The dose of vi-ta-min E is 7 mg; People 14 years & older: The dose of vitamin E is 15 mg; Breastfeeding: The dose of vitamin E is 19mg. 2.3. Vitamin D A vitamin produced by the toàn thân when the skin is exposed khổng lồ sunlight. Therefore, the role of vi-ta-min D is to maintain & develop bone health, so a deficiency of this fat-soluble vitamin will make patients prone khổng lồ bone fractures và this vi-ta-min is classified into 2 main types. As follows: vi-ta-min D2: This vitamin is commonly found in some plants & fungi; vi-ta-min D3: vitamin D3 is found in foods of animal origin, which are produced when the skin is exposed to sunlight. In addition lớn supporting the growth & maintenance of bones, promoting the absorption of minerals from the diet, vitamin D also helps regulate and enhance immune system function. Therefore, if vi-ta-min D is deficient, the toàn thân will be tired, chiến bại hair, weak muscles & the body toàn thân are susceptible to lớn infections, poor recovery from illness, high risk of osteoporosis và bone fractures, so it is necessary to lớn supplement. Adequate vitamin D daily.
However, vitamin D supplements need khổng lồ be in the right dosage, because an overdose of vitamin D can lead to poisoning, causing the body to increase blood calcium, which in turn leads khổng lồ symptoms such as weight loss, headache, nausea. , high blood pressure và worse, kidney and heart damage. Therefore, when using vi-ta-min D, experts recommend using with daily dosage as follows:: Newborns (0 - 12 months): vitamin D dose is 10 mcg; People from 1 to lớn 70 years old: The dose of vi-ta-min D is 15 mcg; People over 70 years old: The dose of vi-ta-min D is đôi mươi mcg. Besides, this fat-soluble vitamin can be supplemented through daily diet such as: fatty fish, fish oil, mushrooms or dairy products fortified with vitamin D. 2.4. Vi-ta-min K This is a vitamin that sida blood clotting, so it can stop bleeding from wounds. In addition, vitamin K can also reduce the risk of cardiovascular diseases, maintain bone health as well as reduce the accumulation of calcium in the blood. This group of fat-soluble vitamins is divided into two main groups as follows: vitamin K1: This is a fat-soluble vi-ta-min found in foods of plant origin. Vitamin K2: vi-ta-min K2 is commonly found in fermented soy products & foods of animal origin. In addition, the intestinal bacteria in the large intestine also produce this vitamin. However, often vi-ta-min K is not stored in large amounts in the body, so people are prone to vitamin K deficiency, which leads khổng lồ decreased bone density, fractures và more bleeding. But similar khổng lồ fat-soluble vitamins, an overdose of vi-ta-min K can lead lớn toxicity. In particular, the natural forms of vi-ta-min K vì chưng not have symptoms of toxicity, so it is difficult khổng lồ recognize, while in the synthetic form, it can cause some side effects. Therefore, the recommended dose of vi-ta-min K is as follows: Children aged 0 - 6 months: The dose of vi-ta-min K is 2 mcg; Infants from 7 khổng lồ 12 months old: The dose of vitamin K is 2.5 mcg Children from 1 lớn 3 years old: The dose of vitamin K is 30 mcg; Children from 4 lớn 8 years old: vi-ta-min K dose is 55 mcg; Children from 9 to lớn 13 years old: The dose of vi-ta-min K is 60mcg; Children 14-18 years old: vi-ta-min K dose is 75 mcg; Adult women: The dose of vi-ta-min K is 90 mcg; Adult Men: The dose of vitamin K is 120 mcg;
For the body toàn thân to maintain good health, fat-soluble vitamins A, D, E và K are essential. However, only small amounts of vitamins A, D, E and K are needed because the human body does not consume these fat-soluble vitamins every day, but stores them in fatty tissue and the liver when not in use. Therefore, if stored in the toàn thân for a long time, there will be a high risk of poisoning. Therefore, it is only necessary khổng lồ build a balanced diet khổng lồ fully supplement these fat-soluble vitamins, if using supplements, it is necessary to consult a doctor before taking.
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