vitamins D, E and K: properties and food sources

Vitamins D, E and K: properties and food sources - Fat-soluble vitamins are fat soluble. Apart from vitamin A, on which we discussed in the previous article on the subject, they are vitamins D, E and K.

Properties of vitamin D

Vitamin D is synthesized in the skin by the action of sunlight. You need to take the sun for 10 to 12 minutes daily between 8 am and 3 pm, every 2 or 3 days a week. Convert sunlight special subcutaneous fat in vitamin D. It is stored in the liver and body fat.

It acts as a hormone and regulates the metabolism of calcium and phosphorus by the intestinal absorption of both minerals and reabsorption in the kidneys.
Increases the release of calcium and phosphorus from bone.
It is necessary for bones to grow and heal properly.
It maintains healthy teeth.
The levels of calcium and phosphorus are necessary for nerve impulse transmission and muscle contraction of the heart, intestinal and skeletal muscle.
It keeps the arteries, veins and nervous system in good condition.
Improves mood and helps sleep.

Major food sources of vitamin D

Animal: milk, cheese, eggs, butters, margarines, fish liver oils, oily fish.
Plant: avocado.

Doses of vitamin D are set at 200 IU for people under 50 years. 400 IU per day for people aged 50 to 70 years. With over 70 years 600 IU daily.

Benefits of vitamin D

Strengthens bones, whose main function is to fix the calcium from food in the bones and prevent dissolves in the blood and go to muscles and nerves. Prevents the onset of osteoporosis, a disease in which bones become fragile and brittle. Also eludes rickets.
Avoid cases of deafness in the elderly produced as a result of an erosion of the ear bones.
Prevents breast cancer and prostate.
Strengthens the immune system.

Excess vitamin D causes gastrointestinal problems, headache, loss of appetite, fatigue, arrhythmia, bone decalcification and accumulation of calcium in the muscular system.

Vitamin D deficiency causes loss of teeth, tooth decay and mouth sores; irritability, depression, insomnia; lack of vision; malaise with weakness, lack of interest and indiscriminate general aches; joint swelling in hands, feet, ankles and knees.

Properties of vitamin E

Also it called vitamin heart, since it must have covered the needs of this vitamin for a healthy heart.

It is an antioxidant that anti tissue degeneration in human aging processes and prevents cell oxidation effect of free radicals.
Prevents abnormal destruction of red blood cells, eye disorders, and heart attacks.
Prevents complications that causes cholesterol and keeps arteries, veins and heart in good condition.
Prevents blood clotting.
It maintains the proper functioning of the brain and nervous system and improves mood.

It is located mainly in wheat germ oil, sunflower oil cold pressed, extra virgin olive oil, hazelnuts, almonds, walnuts, apples, asparagus, mango, avocado, oatmeal, cereals and breads.

The needs of vitamin E is 10 mg / day. This vitamin is absorbed better if we eat fat.

Propertiesof vitamin E

cardioprotective: prevents arteriosclerosis because the oxidation of cholesterol and deposition in the artery walls is prevented. Prevents thrombus formation that hinder the flow of blood vessels to constrict. Clean arteries and decreases the chance of having a heart attack or angina. Improves circulation in the legs especially those with leg cramps.
Prevents dementias and cerebrovascular accidents antioxidant which removes free radicals generated by the organism.
Protects against cancer of the colon, breast and cervical cancer if doses above 300 IU ingested.
Elude the onset of cataracts.
It stabilizes blood glucose levels in diabetics.
Carpal tunnel syndrome because protects cell membranes from the adverse effects of inflammation and has antiinflammatory effects.
Improves breast swelling.
It helps heal wounds.
Alcoholism treatment with vitamin C.

Not usually seen cases of hypervitaminosis E. People who have symptoms of heavy bleeding as hemophiliacs, suffering from bleeding stomach or intestinal ulcers or patients presenting postoperative bleeding.

Deficiency of vitamin E creates vision problems, dry skin, difficulty in wound healing, difficulty concentrating and learning, impaired memory, anxiety and depression, sterility, circulatory failure and cardiac (heart does not work well).

Properties of vitamin K

Vitamin K is produced in the gut by bacteria. It is necessary for blood clotting. It acts on the liver prothrombin and generates fibrin, which becomes necessary for blood clotting element. It promotes bone formation, through osteocalcin.

It is located in green leafy vegetables such as kale, chard, spinach, whole grains, vegetable oils (soybean, canola, cottonseed, flax). The animal foods that contain it are the liver and eggs.

Intestinal bacteria produce 80% of vitamin K.

Its recommended dose is 90 mg daily.

Therapeutic effects of vitamin K

It produces blood clotting. Vitamin K is necessary for blood clot that will allow wound healing to occur.
Prevents osteoporosis and bone fractures. Fixes calcium in the bones and prevents bone weakness caused by decalcification and osteoporosis.
Frena postoperative bleeding.
Cardioprotective properties that prevent the formation of LDL cholesterol plaques in the arteries.

Vitamin K deficiency causes problems with blood clotting and happens in the following diseases: liver, intestinal diseases such as ulcerative colitis, Crohn's disease, ingestion of antibiotics, blood thinners and anti-cholesterol drugs.

Did you know what food sources are fat soluble vitamins?