Know all about fat-soluble vitamins and its sources
New Delhi: Has anyone thought that a tiny virus can make all of us learn the actual value of strong immunity and not to ignore its importance. Since the time coronavirus arrived, we all have experienced that strong immunity is the only saviour. It is more important as coronavirus cases are again rising in India.
So let's understand how we can stay safe from the coronavirus and know which vitamins are vital for boosting immunity. This article deals about fat-soluble vitamins. Fat-soluble vitamins are the one which do not dissolve in water and store in the body's tissue very easily. Vitamin A, D, E and K are fat-soluble vitamins.
Vitamin A: It helps in formation of soft tissue, good skin, teeth and bones.
Here are some of the benefits of it:
- Helps in maintaining healthy skin
- Protects eyes from night blindness
- Supports reproductive health
- Maintains strong bones
You can consume vitamin A from the following food and maintain a healthy diet:
- Carrots: They are rich in beta carotene. It even helps in maintaining a strong gut and prevent constipation as they are rich in dietary fiber.
- Mangoes: The summer has arrived and the most preferred fruit is mango. Through one raw mango, you can consume 112 mcg ( micrograms) of vitamin A. Not only this, it also provides antioxidants to the body and helps in controlling blood sugar level.
- Spinach: Half boiled cup of this green leafy vegetable provides 573 mcg of vitamin A. Some of the researches also say that consumption of spinach supports heart health and lowers blood pressure.
- Beef liver: 3 oz of fried beef liver gives you 6,582 mcg of vitamin A. Lamb liver is also a good source of vitamin A.
Excess consumption of vitamin A can cause hypervitaminosis, which is also known as vitamin A toxicity. It can lead to:
- Increased spinal fluid pressure
- Serious damage to body organs like liver damage
- Coma and even death in worst cases
- Bone pain
Vitamin D: It helps our body to absorb calcium properly.
You can enjoy these benefits from vitamin D:
- Prevents type 1 and type 2 diabetes
- Strengthens bones and muscles
- Fights inflammation and supports the immune system
- Helps in maintaining healthy oral health
You can get vitamin D from these food products:
- Salmon fish is rich in fat and vitamin D, you can acquire 988 IU of vitamin D From per serving of wild salmon and from farmed salmon you can get 250 IU of vitamin D.
- Another non-veg source is, egg yolk one egg contains 37 IU of vitamin D.
- For vitamin D, you can have mushrooms treated with ultraviolet light. It provides 130-450 IU of vitamin D2 per 100 grams.
- Sunlight is the easiest source of vitamin D for all of us to consume.
- Some of the food items are fortified with vitamin D, as vegetarians really have very choice for vitamin D so some of them are fortified cow's milk, orange juice and soya milk.
Too much vitamin consumption can also lead to problem in your body such as:
- Kidney failure
- Loss of bone and appetite
- Gut related issues like stomach pain, constipation or diarrhoea
- Nausea and vomiting
Vitamin E: It is a good source of antioxidants and form red blood cells in our body.
You can avail below written benefits from vitamin E:
- Protects our cells from damage caused by unstable molecules and infection
- Lowers heart and cancer risk
- Vital for functioning our immune system
- Protects eyesight and skin
Vitamin E can be consumed from following written food products:
- Almonds are the most common source of vitamin E, from 100 gm you can consume 25.6 mg of vitamin E.
- Bright green fruit, Kiwi provides 1.5 mg per 100 g
- Broccoli is another great source which also gives you 1.5 mg per 100g
- Olive oil gives 1.9 mg of vitamin E per tablespoon
Overconsumption of vitamin E can lead to:
- Thinning of blood. It can lead to fatal bleeding
- Risk of stroke due to excessive bleeding inside the body
- Worst cases can cause death
Vitamin K: It helps in blood clotting.
Here are some of the reasons for which, you should get vitamin K:
- Contributes in easy recovery of wounds.
- Maintains bone health
- Helps in forming bone material and prevents bone fracture
Try out these food products to maintain vitamin K in your body:
- Soybean oil gives 25mcg of vitamin K in one tablespoon
- 100 gm of raw spinach can provide you with 483 mcg of vitamin K
- 100 gm of cooked cabbage gives 109 mcg of vitamin K
- You can get 43 mcg of vitamin K from 100 gm of tomatoes
Overdose of this vitamin can cause the following written problems:
- Jaundice in newborn
Your body is entirely linked to everything you do in a day. One should not indulge in something which makes them feel bad. So taking care of your body is a necessity.
Stay healthy stay happy!