VITAMINS – FAT SOLUBLE

Vitamin A (retinol) is needed for the normal bone formation, maintenance of skin and tissues. The main sources of vitamin A are fish liver oils, liver of animals, diary products like butter, ghee, milk and eggs. Green leafy vegetables, red palm oil, carrot, pumpkin and ripe mango are important sources of carotene. Carotene (Provitamin A) is converted to vitamin A in the intestinal walls. A deficiency causes night blindness and possible total loss of vision, and causes the tissues to be keratinised. Adults and older children require 750mg of Vitamin A and 3000 mg of Carotene daily. But excess of Vitamin A is toxic i.e children receiving daily large doses 30,000 to 1,50,000may have headache, a dry itching sin, swelling and brittleness of bones.

Vitamin D (Calciferol) controls calcium levels in the blood, prompting increased uptake of the minerals from the digestion of food and hence making it available for bone growth and repair. The deficiency of Vitamin D causes bone deformities. The dietary sources are fish liver oils (of cod, halibut, shark), fat fish ( sardine, salmon, Herring), egg yolk and dairy products( butter, ghee, milk). D3 (Cholecalciferol) can be formed in the skin from the sun's rays. The daily requirement of Vitamin D for adults is about 200 I.U and for infants, children, pregnant and nursing women it is 400 I.U. An excess can produce toxic symptoms like loss of appetite, nausea, vomiting etc

Vitamin E comprises several compounds that are essential for the maintenance of cell membranes. It is essential for normal reproduction. The main sources are wheat germ oil, corn germ oil, vegetable oils ( Soy bean, cottonseed, sunflower, ground nut, mustard, coconut etc) cereals and eggs. Daily requirements are 25-30 mg for adults and 10-20mg for children.

Vitamin K or Phylloquinone, a Compound form, act as a coenzyme in protein synthesis in blood clotting. Inadequate intake of vitamin K by the mother may cause hemorrhagic disease of the new born. The deficiency is rare but if it occurs, the result may be severe bleeding. Green leafy vegetables ( spinach, cabbage, kale), vegetables (cauliflower, soybean, carrots, potatoes), wheat bran, wheat germ etc are good dietary sources.