CONTENTS
Vitamins were discovered by our compatriot Kazimierz Funk. Among their multitude, we find water-soluble and fat-soluble vitamins. Today we'll focus on fat-soluble vitamins. Why are they so important for our health? Can we overdose on them, and where can we find them? We'll try to answer these and other questions.
The first vitamin was discovered at the beginning of the 20th century by the Polish biochemist Kazimierz Funk. The ingredient he named this word was extracted from rice bran and was thiamine, or vitamin B1. A year after this discovery, Funk combined the Latin words vita, meaning life, and amine, meaning a chemical compound containing an amino group, and thus the well-known word vitamin was born. Vitamins are low-molecular-weight organic compounds whose presence in the body in small amounts is necessary for the proper functioning of many metabolic processes. For many organisms, including animals and humans, these compounds are exogenous and must be obtained through food or supplemented. Vitamins are generally classified according to their solubility. There are water-soluble and fat-soluble vitamins, which is important for their proper absorption.
Fat-soluble vitamins
There are only four fat-soluble vitamins: vitamins A, D, E, and K. Their proper absorption from food requires the presence of fat, in which they are soluble. Unlike water-soluble vitamins, they are much more stable. This means that their loss during heat treatment of food is negligible compared to the former. A good example is vitamin C, which, for example, breaks down during cooking. Moreover, thanks to this property, it is much easier to overdose. However, it should be remembered that such a state is practically impossible to achieve with the help of food. Most often, this occurs with excessive use of all kinds of supplements containing these vitamins. Their excess, unlike water-soluble vitamins, cannot be regularly excreted in the urine and is stored in the body. Therefore, be careful when supplementing with them.
Vitamin A - Properties and Occurrence
Vitamin A is a term that refers to several chemical compounds belonging to the carotenoid group, including retinol and its derivatives, and beta-carotene. Retinol is considered the most important substance—for this reason, the names vitamin A and retinol are sometimes used interchangeably. Vitamin A plays many key roles in our body. It influences vision and is responsible for the condition of hair, skin, and nails. It also strengthens the immune system, influences the rate of wound healing, and regulates the growth of epithelial tissue and other body cells. It also increases the regenerative capacity of cells. It also has anti-cancer properties—it reduces the risk or slows the development of colon, breast, lung, and prostate cancer.
Valuable sources of vitamin A include butter, eggs, milk and other dairy products, some fatty fish, liver and animal organ meats, sweet potatoes, kale, watercress, spinach, pumpkin, and propolis. Carotenoids important for health, including beta-carotene, are found in vegetables such as spinach, carrots, tomatoes, peppers, and lettuce, as well as fruits such as cherries, apricots, peaches, and plums.
Effects of hypo- and hypervitaminosis of vitamin A
Elderly people, computer workers, pregnant women, alcoholics, and smokers are particularly at risk for vitamin A deficiency. They may experience night blindness, conjunctival dryness, and diarrhea. In addition, immunity and the condition of skin, hair, and nails may be reduced.
However, hypervitaminosis can cause hyperactivity and irritability, as well as muscle, headache, and joint pain. It can also cause photophobia, hair loss, and even a deterioration in liver or spleen function.
Vitamin D - Properties and Occurrence
Vitamin D is often associated with the prevention of rickets and osteoporosis. Few people realize that it can also prevent the development of depression and diabetes. Vitamin D is classified as a vitamin, but many scientists believe that it acts more like a hormone. It is now known that vitamin D is so essential to the body that without the right amount, full health and physical fitness are almost impossible. It is involved in the processes of calcium and phosphorus absorption, but also participates in efficient metabolism and regulates neuron function. It regulates sleep, is responsible for its length and the circadian rhythm. It can significantly increase sperm count. It also affects muscle function, immunity, and red blood cell production.
We usually associate it with the sun. And rightly so, because it is, in a sense, its primary source. Our body synthesizes vitamin D with the help of solar radiation. That's why supplementing it in fall and winter is so important. We can find it naturally in fatty fish, eggs, and dairy products.
Effects of hypo- and hypervitaminosis of vitamin D
A vitamin D deficiency in the body can cause bone and muscle pain. Their resistance to mechanical damage also decreases. Diarrhea, loss of appetite, high blood pressure, and rapid fatigue can also occur.
On the other hand, in the opposite situation, i.e., hypervitaminosis, it may be accompanied by loss of appetite, headache, and abdominal pain. Nausea, excessive sweating, and increased thirst may also occur.
Vitamin E - Properties and Occurrence
Vitamin E is not without reason also called the vitamin of youth. Vitamin E is the collective name for a group of fat-soluble compounds with characteristic antioxidant properties. It delays the aging process of the skin, nourishes it, moisturizes, regenerates and lubricates it, and visibly improves its condition – for this reason, it is included in many facial care cosmetics, especially those with anti-wrinkle properties. It is a powerful antioxidant and also regulates the body's immune function. It prevents atherosclerosis by breaking down "bad" cholesterol (LDL) and simultaneously increasing "good" cholesterol (HDL). Vitamin E can help reduce the risk of developing such neurodegenerative diseases such as Parkinson's or Alzheimer's. It is also worth noting that Vit. E is a valuable component of the diet of pregnant women and influences the proper development of the fetus's vision and nervous system.
Both animal and plant foods are rich in vitamin E. Plant products characterized by high vitamin E content include olive oil, almonds, sunflower oil, hazelnuts, sprouts, and cereal germ. Large amounts of tocopherols are also found in tomatoes, broccoli, Brussels sprouts, spinach, peaches, and black currants. It is also found in fatty fish, eggs, milk, and canned foods.
Effects of hypo- and hypervitaminosis of vitamin E
The main symptoms of vitamin E deficiency include systemic symptoms such as difficulty concentrating and fatigue. Other characteristic symptoms include impaired vision, muscle dysfunction, hair loss, reduced immunity, anemia, and even infertility.
Vitamin E is stored in adipose tissue and the adrenal glands, and excess vitamin E is naturally removed from the body during metabolism. A daily dose of 1000 mg or more is considered a vitamin E excess. Headaches, weakness, intestinal discomfort, and decreased muscle strength may occur.
Vitamin K - Properties and Occurrence
The main function of vitamin K is to participate in the synthesis of prothrombin and blood clotting factors and to maintain proper calcium balance in the body. There are also reports suggesting a link between vitamin K deficiency and the risk of cancer or cardiovascular and heart disease. Along with vitamin D and calcium, vitamin K plays an important role in maintaining good bone condition and preventing osteoporosis, for example.
The richest sources of vitamin K are green vegetables rich in chlorophyll, including broccoli, kale, spinach, Brussels sprouts, romaine lettuce, iceberg lettuce, arugula, lamb's lettuce, kale, and asparagus. Smaller amounts of this vitamin are also found in animal products, including liver, eggs, and dairy products.
Effects of hypo- and hypervitaminosis, vitamin K
Vitamin K deficiency in adults is relatively rare, as a significant portion of the daily requirement of this substance is covered by the intestinal flora. Nevertheless, chronic vitamin K deficiency can lead to osteoporosis, anemia, arteriosclerosis, blood clotting disorders, jaundice, and liver damage.
In cases of hypervitaminosis, red blood cells can be broken down, leading to anemia. Intestinal inflammation and jaundice can also occur. Children and infants are particularly at risk.
Summary
Fat-soluble vitamins are vital to our bodies. They regulate so many processes that it's crucial to have a regular supply of them. Nevertheless, we should pay attention to the dosage when supplementing. Unlike water-soluble vitamins, their removal from the body is much more difficult. If we consider supplementing with them, we should carefully adjust the dosage to our needs and sometimes consult a doctor.
