fat soluble vitamins

• • The body needs vitamin A for growth, keeping the immune system healthy, and for good skin and eyesight. Vitamin A is an antioxidant.
• • We get vitamin A from retinol. Meat, full-fat milk and fatty fish all contain retinol. We can also make retinol from carotene. Carrots and other orange/yellow fruits and vegetables contain carotene.
• • Excess vitamin A over a period of time weakens bones.
  • Pregnant women are advised to stay clear of foods containing lots of vitamin A (like liver).
• • Too little vitamin A can weaken the immune system, cause blindness at night and inflamed skin and stunt growth.
• • The daily dose recommended by the NHS for vitamin A is :
  • 0.7mg for men.
  • 0.6mg for women.
• • We get vitamin D from fish liver oils and fatty fish like tuna and salmon.
  • We can also get vitamin D from being in sunlight.
• • Vitamin D aids mineral absorption, including calcium absorption. Our bodies need calcium to develop healthy teeth and bones.
• • If we take in too much vitamin D, our bodies may absorb too much calcium. Excess calcium can cause damage to our kidneys.
• • Bone diseases, such as osteomalacia (soft bones), osteoporosis (brittle bones) and rickets, can arise from the body getting too little vitamin D.
• • According to the NHS, the average person should have a daily dose of 0.01mg of vitamin D
• • We get vitamin E from:
  • Vegetable oils (e.g. sunflower, corn, and soybean oils).
  • Nuts (e.g. peanuts, almonds and hazelnuts).
  • Seeds (e.g. sunflower seeds).
  • Green leafy vegetables (e.g. swiss chard).
• • Vitamin E helps to boost the immune system.
  • We also need vitamin E for healthy skin and eyes.
  • Vitamin E is an antioxidant, which means it can protect our bodies from free radicals.
• • Excess vitamin E can cause someone to feel nauseous, disrupt blood clotting and lead to blurred vision.
• • Weak muscles and eyesight problems are both symptoms of having too little vitamin E.
• • NHS guidelines for daily doses of vitamin E:
  • Men: 4mg.
  • Women: 3mg.
• • We get vitamin K from leafy greens, liver, green tea, cheese.
• • vitamin K supports the immune system and helps us to maintain healthy bones.
  • Vitamin K also helps blood clotting and helps us to heal wounds.
• • We can't have too much vitamin K.
• • Although adults are very unlikely to have too little vitamin K, newborn babies can suffer from uncontrolled bleeding if they have too little vitamin K.
• • NHS guidelines for daily dose for vitamin K:
  • 0.001mg per kg of body weight.