Vitamin - Fat-Soluble

• micronutrients = vitamins, minerals and trace elements
• fat-soluble vitamins are found in fatty foods
• vitamin A:

  • needed for good eyesight, growth and a healthy immune system and skin
  • main source is retinol, found in liver, butter, oily fish and eggs
• too much vitamin A can weaken bones and food containing very high levels
• too little vitamin A can lead to night blindness, a weaker immune system and stunted growth
• the NHS recommends a 0.7 mg of vitamin A for men and 0.6 mg for women daily
• vitamin D:

  • helps the body absorbed various minerals, including calcium which is important for development of healthy bones/teeth
  • found in oily fish, egg yolks and sunlight
• too much vitamin D makes you absorb too much calcium - can lead to kidney damage
• too little vitamin D can lead to bone disease like osteomalacia (soft bones), rickets and osteoporosis (brittle bones)
• the NHS recommends 0.01 mg of vitamin D per day
• vitamin E:

  • keeps skin and eyes healthy as well as improving our immune system
  • it is an antioxidant and it may protect us from free radicals
  • found in leafy greens, broccoli, nuts and vegetable oil
• too much vitamin E can interfere with blood clotting cause nausea and blurred vision
• too little vitamin E is rare but leads to weak muscles and problems with sight
• the NHS recommends 4 mg of vitamin E for men and 3 mg for women
• vitamin K:

  • helps clot blood, heal wounds and maintain our immune system and bones
  • found in leafy greens and cereals and vegetable oils plus some meats and dairy foods
• no excessive level of vitamin K
• having too little vitamin K is rare in adults but can cause uncontrolled bleeding in newborns
• the NHS recommends a daily intake of 0.001 mg of vitamin K for every kg of body weight
• fat-soluble vitamins aren't used up by the body are stored in fat tissue for future use