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【Types and functions of fat-soluble vitamins】Take vitamins well to boost immunity !

Vitamins that are indispensable to the body as the five major nutrients. There are 13 types! There are water-soluble and fat-soluble, but here we will talk about fat-soluble vitamins.

\\ This article is recommended as follows //

  • Nutrition beginner
  • Those who want to know about vitamins
  • People who want to boost their immunity

Contents

  1. 1.What is Vitamin
  2. 2.Water-soluble vitamins and fat-soluble vitamins
  3. 3.Types of fat-soluble vitamins and their functions
  4. 4.Types of fat-soluble vitamins and their functions

1. What is Vitamin

Many people know that vitamins are important nutrients for the body, but how important are they in reality?
There are three major nutrients (carbohydrates, proteins, and lipids) that are indispensable for human life, and vitamins and minerals are the nutrients that line up there. (Also called the five major nutrients)
And since the main function of the vitamin is to help the metabolism of the three major nutrients in the body, when the vitamin is insufficient, digestion and absorption do not go well no matter how much the three major nutrients are ingested, and it appears with various symptoms. (= It also reduces immunity)
Therefore, if you take enough vitamins, it will directly improve your immunity!

Although vitamins play such an important role, most of them cannot be produced by the body, so they must be actively taken from foods!

2. Water-soluble vitamins and fat-soluble vitamins

Vitamins include water-soluble vitamins that are easily soluble in water and fat-soluble vitamins that are easily soluble in fats and oils.

Water-soluble vitamins(9 types)

B vitamins
Vitamin B1
Vitamin B2
Niacin
Pantothenic acid
Vitamin B6
Vitamin B12
Folic acid
Biotin
Vitamin C

Fat-soluble vitamins(4 types)

Vitamin A、Vitamin D、Vitamin E、Vitamin K

3. Types of fat-soluble vitamins and their functions

Details of fat-soluble vitamins

Vitamin A

Vitamin A is a general term for retinoids and is abundant in animal foods. In addition, it is mainly contained as β-carotene in plant foods and is converted to vitamin A in the body.

Keeps skin and mucous membranes normal. Prevention of vision loss and eye diseases. It has a high antioxidant effect, and has functions such as prevention of aging due to active oxygen and free radicals.

Vitamin D

It is mainly contained in foods as Vitamin D2 (Ergocalciferol) and Vitamin D3 (Cholecalciferol).

Vitamin D can be produced not only by food, but also by the body.
Even though the method is sunbathing, it seems that 2/3 of the daily requirement can be supplemented by just basking in the sun for about 15 minutes a day!

It has the ability to promote the absorption of calcium and phosphorus, strengthening bones and teeth.

Vitamin E

It has a high antioxidant effect and is effective in preventing the oxidation of cholesterol in the blood, so it has the function of preventing lifestyle-related diseases, cancer, and aging, and making the blood smoother.
In addition, by maintaining reproductive function and improving blood flow, metabolism becomes active and the skin becomes healthy.

Vitamin E can be divided into tocopherols and tocotrienol, each of which has α, β, γ, and δ, for a total of 8 types.
Tocopherol can be expected to have a long-lasting effect, and tocotrienol can be expected to have an immediate effect.

・α- tocopherol
Antioxidant effect, anti-inflammatory effect, oxidative stress suppressing effect, etc.

・γ- tocopherol
Sodium diuretic effect regulates water content in the body, effective for swelling, etc.

・δ- tocopherol
Anti-oxidant effect

・Tocotrienol
It's called super Vitamin E that have about 50 times the antioxidant effect of tocopherol.
It exerts its power in the liver.
Strong anti-oxidant, diuretic, anti-allergic, anti-inflammatory, anti-cancer, anti-arteriosclerosis

Vitamin K

The main vitamin K is vitamin K1 (phylloquinone) contained in plants and vitamin K2 (menaquinone) produced by microorganisms.

It keeps blood coagulation moderately and helps calcium to stay in the bones, which leads to strengthening of the bones.

4. Points and notes when taking fat-soluble vitamins

Points when taking fat-soluble vitamins

As the name suggests, fat-soluble vitamins are vitamins that dissolve in fats and oils.
Therefore, it goes well with fats and oils, and when taken with fats and oils, the absorption rate into the body increases.
For example, if you want to get fat-soluble vitamins from vegetables, you can fry them in good quality oil or add oil to your salad!

Notes when taking fat-soluble vitamins

Fat-soluble vitamins have excess.
Unlike water-soluble vitamins that dissolve in water, fat-soluble vitamins accumulate in the body when taken in excess.

It is unlikely that you will get overdose when you eat normally, but you should be careful when using supplements because you may get overdose if you take an extreme diet and supplements together!

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Chika Sato

Bio life coordinator

nutritionist
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food coordinator
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aroma therapist trainee
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