Fat Soluble Vitamin - Nutrition And Health

Fat Soluble Vitamin

Vitamin A (Retinol) : 

Daily Requirement -

The daily requirement is 600-700 mcg for adults and 300-400 mcg for children. 

Blood Level -

The blood level ranges from 30-95 µg/dl (1.05-3.32 µmol/L).

Function -

It is essential for vision (eye sight), cell differentiation, and maintaining healthy skin and mucous membranes.

Food Sources -

Food sources include dairy products (milk, butter, cheese), eggs, fish liver oil, and liver.

Deficiency -

Deficiency can cause night blindness, Bitot's spots, and conjunctival xerosis, which can lead to keratomalacia.

Special Point -

Carotene is a significant source, and retinoic acid aids in cell differentiation and growth.

Vitamin D (Calciferol) : 

Daily Requirement -

The daily requirement is 100-200 IU for adults and 400 IU for children. 

Blood Level -

Blood levels range between 24-65 pg/ml (58-156 pmol/L). 

Function -

It helps in calcium and phosphorus absorption, and maintains bone health. 

Food Sources -

Food sources include sunlight, fortified milk, egg yolk, and fish liver oils. 

Deficiency -

Deficiency can lead to rickets (in children) or osteomalacia (in adults), both affecting bone development.

Special Point -

Vitamin D Also Known As Sunshine Vitamin.

Vitamin E (Tocopherol) :

Daily Requirement -

The daily requirement is 10 mg. 

Blood Level -

Blood levels range from 5-20 µg/ml (12-46 µmol/L). 

Function -

It functions as an antioxidant, protecting cells from oxidative damage and enhancing platelet function for blood coagulation. 

Food Sources -

Food sources include vegetable oils, leafy greens, apricots, peaches, eggs, and nuts. 

Deficiency -

Deficiency can lead to red blood cell (RBC) destruction, peripheral neuropathy, ataxia, and vision problems. 

Special Point -

It can also interact with warfarin and cause diarrhea in some case. 

Vitamin K (Phylloquinone) : 

Daily Requirement -

The daily requirement is 0.3 mg/kg of body weight. 

Function -

It is essential for blood coagulation. 

Food Sources -

Food sources include liver, leafy vegetables, and certain gut bacteria that synthesize vitamin K.

Deficiency -

Deficiency can cause bleeding disorders, especially in newborns, and lead to hemolytic anemia. 

Special Point -

Warfarin can interfere with vitamin K activity, and newer anticoagulants like dabigatran and rivaroxaban may also affect vitamin K metabolism.