Vitamins play an indispensable role in the metabolic reactions in the body system. The body needs vitamins to efficiently metabolise macronutrients into their end products (glucose, amino acids and glycerol).
Vitamins represent a heterogeneous group of organic substances that the body, with a few exceptions, is unable to synthesize and thus must be obtained through diet.
FAT-SOLUBLE VITAMINS
They are most abundant in high-fat foods and are much better absorbed into your bloodstream when you eat them with fat. Fat-Soluble stored in the body's cells and are not excreted as easily as water-soluble vitamins. Fat soluble vitamins are stored in the fatty tissues and liver.
Vitamin A: It is essential for normal vision, immunological action, maintenance and growth of teeth, nails, hair, and bones.
Food sources: Green, orange and yellow fruits and vegetables, milk, liver, cheese, and yoghurt.
Deficiencies: Poor vision, poor tooth formation, and, dry eyes.
Vitamin D: It is needed for the normal growth of bones and teeth and immune system regulation.
Food sources: fortified milk, enriched bread, mushroom, egg yolk, margarine and, early morning sunlight.
Deficiencies: Poor immune function, osteoporosis, rickets in children, depression, hair loss.
Vitamin E: Protect cells from damage, prevents red blood cells from hemolysis and serves as an antioxidant.
Food sources: vegetable oil, avocados, peanuts, butter, margarine, milk, egg yolk, fish and nuts.
Deficiencies: Poor blood circulation, muscle weakness, susceptibility to infections, neurological problems.
Vitamin K: It plays a key role in blood clotting. Without it, there’s a higher risk of excessive bleeding which could lead to death.
Food sources: Pork, liver, leafy green vegetables, carrots, soybeans.
Deficiencies: Slow clotting time, increased incidence of hip fracture.
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