Fat-Soluble Vitamins and Their Health Impacts

Vitamins

Essential organic substances for body function and growth.

Fat-soluble vitamins

Vitamins A, D, E, K stored in body fat.

Water-soluble vitamins

Includes Vitamin C and all B vitamins.

Vitamin deficiency

Absence leads to symptoms, reversible with reintroduction.

Vitamin toxicity

Excessive intake causing harmful effects, especially in fat-soluble.

Vitamin A toxicity

Most frequently observed toxicity among fat-soluble vitamins.

Vitamin K toxicity

Least toxic fat-soluble vitamin, limited storage.

Water-soluble vitamin excretion

Excess is excreted in urine, except B6 and B12.

Vitamin preservation

Greatest content when fruits and vegetables are ripe.

Freezing foods

Helps retain nutrients, often involves blanching first.

Phytochemicals

Compounds in plants improving human health, not essential nutrients.

Health-promoting phytochemicals

Stimulate immunity, reduce inflammation, and prevent DNA damage.

Carotenoids

Fat-soluble pigments with antioxidant properties in plants.

Beta carotene

Provitamin A converted to vitamin A in the body.

Vitamin A sources

Found only in animal products, discovered in 1916.

Phytochemical functions

Regulate hormones, reduce oxidative damage, promote health.

Oxidation of beta carotene

Forms two molecules of vitamin A from one beta carotene.

Lycopene

Carotenoid providing protection against prostate cancer.

Vitamin B6 storage

Stored in the liver, unlike most water-soluble vitamins.

Vitamin B12 storage

Also stored in the liver, unlike most water-soluble vitamins.

Vitamin megadoses

Avoid excessive intake to prevent toxicity.

Nutrient destruction

Water-soluble vitamins are sensitive to heat and light.

Retinol

Active form of vitamin A stored in liver.

Retinal

Active form of vitamin A for vision.

Retinoic acid

Active form of vitamin A for cell development.

Retinyl esters

Storage form of vitamin A in the liver.

Photophobia

Sensitivity to light due to vitamin A deficiency.

Night blindness

Inability to see in low light, caused by deficiency.

Xerophthalmia

Severe dry eye leading to blindness.

Hyperkeratosis

Excess keratin production causing dry skin.

T lymphocytes

Immune cells requiring vitamin A for function.

Accutane®

Medication mimicking retinoic acid for acne treatment.

Lycopene

Carotenoid that may protect against prostate cancer.

Antioxidant

Vitamin A prevents LDL oxidation in arteries.

RDA

Recommended dietary allowance for vitamin A intake.

Retinol activity equivalents (RAE)

Measurement for vitamin A intake.

Adult male RDA

900 mcg of vitamin A per day.

Adult female RDA

700 mcg of vitamin A per day.

Daily Value (DV)

Standard for vitamin A intake at 900 mcg.

Hypervitaminosis A

Toxicity from excessive vitamin A intake.

Liver toxicity

Potential effect of vitamin A excess.

Fetal malformations

Risks from high vitamin A during pregnancy.

Symptoms of toxicity

Include nausea, headache, and skin peeling.

Polar bear liver

Contains high vitamin A, can be toxic.

Vitamin A Toxicity

Symptoms include nausea, vomiting, and double vision.

Teratogen

Substance that can cause developmental malformations.

Hypercarotenemia

Skin turns yellow-orange from excess carotenoids.

Carotenoids

Plant pigments that enhance vitamin A absorption.

Beta-Carotene

A carotenoid found in orange and green vegetables.

Lutein

Carotenoid important for eye health, found in greens.

Zeaxanthin

Carotenoid that protects eyes from harmful light.

Lycopene

Carotenoid found in tomatoes, linked to health benefits.

Vitamin D

Fat-soluble hormone synthesized from sunlight exposure.

Calcium Absorption

Vitamin D is essential for intestinal calcium uptake.

Vitamin D Sources

Includes fortified dairy, fish liver oil, and mushrooms.

Rickets

Bone weakening disease due to vitamin D deficiency.

Osteomalacia

Adult form of rickets causing bone softening.

Melanin

Pigment responsible for skin color, produced by melanocytes.

Skin Cancer Risk

Lighter skin is more susceptible to skin cancer.

Vitamin D Deficiency

Common deficiency leading to bone health issues.

Daily Vitamin D Requirement

Adults need about 15 mcg of vitamin D daily.

Calcium Deposition

Toxic vitamin D can cause calcium buildup in tissues.

Cooking Carotenoids

Cooking enhances carotenoid absorption in the intestine.

Polar Bear Liver Warning

Eating polar bear liver can cause vitamin A toxicity.

Vitamin D and Skin Color

Skin color affects vitamin D synthesis and deficiency risk.

Bone Fractures

Vitamin D deficiency increases risk of fractures.

Vitamin D Toxicity

Excess vitamin D causing harmful effects.

Hypervitaminosis D

Toxicity from excessive vitamin D intake.

Calcinosis

Calcium deposition in soft tissues.

Symptoms of Vitamin D Toxicity

Weakness, confusion, diarrhea, vomiting, increased urination.

Upper Limit of Vitamin D

100 micrograms (4000 IU) daily maximum.

Vitamin E

Fat-soluble vitamin acting as an antioxidant.

Alpha-tocopherol

Main form of vitamin E explored.

Functions of Vitamin E

Reduces oxidation, maintains immune function.

Oxidative Stress

Damage caused by free radicals.

Recommended Dietary Allowance (RDA) for Vitamin E

15 milligrams per day for adults.

Toxicity of Vitamin E

Rare; causes bleeding due to vitamin K interference.

Vitamin K

Essential for blood clotting and bone mineralization.

Forms of Vitamin K

Includes menadione, phylloquinone, menaquinone.

Vitamin K Deficiency Symptoms

Increased bleeding, bone fractures.

Vitamin K Administration in Infants

Given by injection shortly after birth.

Vitamin K Sources

Found in leafy greens, meat, dairy.

Vitamin E Sources

Plant oils, nuts, seeds, fortified cereals.

Vitamin D Sources

Sunlight exposure, fatty fish, fortified foods.

Vitamin E Deficiency Symptoms

Hemolysis, nerve damage, muscle weakness.

Vitamin D Toxicity Causes

Excessive dietary intake, not sunlight.

Vitamin E Antioxidant Role

Stabilizes cell membranes against oxidative damage.

Calcium and Vitamin K

Vitamin K aids calcium binding for clotting.

Vitamin K Synthesis

10% needs met by intestinal bacteria.