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Vitamins E and K are a group of vital fat-soluble or water-soluble substances that our body needs to function correctly. These include processes involved in cell function and development. These are considered “essential” because they must be obtained through diet; Without them, you can’t stay around the box to see someone else – even some days can seem like a good thing. Therefore, while protein often attains all the glory among exercise enthusiasts, vitamins play an essential role in health and well-being.
Unfortunately, a regular person diet enriched with processed foods does not do the best job of obtaining optimal vitamins. Some vitamins are put back into refined foods like white bread – the best way to get what you need. But if you follow the trend and focus on consuming whole foods based on a diet rich in vitamins, you will give your body perfect ingredients.
Both E and K are soluble vitamins that provide many health and performance benefits and should not be underestimated. Unfortunately, some nutrition techniques, such as following a low-fat diet or avoiding your vegetables, can make it challenging to obtain these nutrients and the health benefits they provide. But pack your groceries with these foods, and you are well on your way to vitamin happiness.
Vitamins A, D, E and K:
Various Vitamins can be identified based on their solubility.
Most are soluble in water, i.e. they are soluble in water. In contrast, soluble vitamin solutions are similar to insoluble in oil and water.
Fatty foods are high in fat-soluble vitamins, and they are better absorbed into your bloodstream when you eat healthy fats.
It takes vitamin A, vitamin D, vitamin E, and vitamin K to maintain good health.
The body does not require these vitamins every day, and when not in use, they get deposited in the liver and adipose tissue.
4 fat-soluble vitamins in the human diet:
This article provides a comprehensive overview of soluble vitamins, health benefits, functions, and essential food resources.
1. Vitamin “A”:
Vitamin “A”, is known as retinol, has many functions in the body. Vitamin A plays a vital role in helping the eyes change light and regulate bone development, tooth development, reproduction, cell division, genetic expression and the immune system(immunity).
The eyes, skin, nose, throat and mucous membranes of the mouth and lungs depend on vitamin A to retain moisture.
Vitamin A is a vital antioxidant that plays an essential role in preventing certain cancers.
Vitamin A Food Sources:
- Oily fish.
- Fortified low-fat spreads.
- Milk and yoghurt.
2. Vitamin “D”:
Vitamin D plays a vital and essential role in the body’s use of calcium and phosphorus. Vitamin D helps in the formation and maintenance of bones by increasing the amount of calcium absorbed from the small intestine. Vitamin D benefits the body by controlling the immune system and cell growth and can protect against osteoporosis, high blood pressure, cancer and other diseases. Infants especially require adequate amounts of vitamin D for strong bones and healthy teeth.
Vitamin D Food Sources:
- Oily fish – such as salmon, sardines, herring and mackerel.
- Red meat.
- Egg yolks.
- Fortified foods – such as some fat spreads and breakfast cereals.
3. Vitamin “E”:
Vitamin E acting as an antioxidant in the body and prevents the breakdown of vitamins A and C, essential fatty acids (EFA) and red blood cells. Research conducted decades ago has suggested that taking antioxidant supplements, especially vitamin E, may help prevent heart disease and cancer. However, the most recent findings indicate that people who take antioxidant and vitamin E supplements are not better protected from heart disease and cancer. Several studies have shown that regular intake of antioxidants rich in fruits and vegetables can cause cancer, Alzheimer’s disease, reduce the risk of heart disease and many other conditions.
Significantly, to get the full benefit of antioxidants and phytonutrients in the diet, a person should consume Vitamin E in fruits, vegetables, nuts, supplement.
Vitamin E Food Sources:
- Green leafy vegetables,
- Whole grains
- Fortified cereals
- Vegetable oils
- Includes a variety of protein foods such as lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products.
4. Vitamin “K”:
Vitamin K produced by bacteria in the intestine and plays a vital role in forming normal blood clots improves bone health and helps make proteins for the blood, bones, and kidneys.
Vitamin K Food Sources
- Turnip greens
- Certain vegetables oils including soybean oil, cottonseed oil, canola oil and olive oil.
- Animal foods