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Facts about Vitamin A , D, E and K

What are these vitamins?

Vitamins are substances that help our bodies work properly. Vitamin A, D, E, and K are vitamins that are absorbed into our bodies and stored in our livers and fatty tissues. We don't need these vitamins every day because they are stored in our bodies. Taking too much can cause harm to our bodies, however, if we do not take enough, our bodies will still be in trouble as it will affect how our bodies function as well.



Vitamin A

Vitamin A helps with the growth of skin and hair and other bodily tissues. Vitamin A is very helpful for how our organs ( for example, kidneys and heart ) function properly. Vitamin A can be found in animals and in plants.

Foods that contain Vitamin A are beef liver, cantaloupe, mango, fish oils, milk , eggs, fortified foods, red bell pepper, leafy green vegetables, and tomatoes

Foods such as carrots, squash, pumpkins, sweet potato, apricot, broccoli, spinach, turnip greens also have Vitamin A in them.

When we lack enough Vitamin A in our diet, we may develop or experience fatigue, infertility, dry and bumpy skin ( hyperkeratosis), xerophthalmia, which is a dryness of the eyes that can cause blindness.
One also may experience night blindness ( nyctalopia )and irregular patches on the white of the eyes.

Vitamin D

Vitamin D is another fat-soluble vitamin as it is stored in our body fat and released into our bloodstream. Vitamin D is very helpful for maintaining the nervous system and immune system. Vitamin D also helps protect the bones, muscles and heart. The sunlight can be one way we can get the Vitamin D that we need but it is not the only way.
Just like Vitamin A, vitamin D can be found in both animals and plants. There are two kinds of vitamin D that we need: Vitamin D2 and Vitamin D3. Vitamin D2 can be found in the plants that we eat, whereas Vitamin D3 can be found in the animals that we eat and from the sunlight.
The foods that we need to get the Vitamin D are orange juices , mushrooms , yeast , cod liver , shrimp , oysters , tofu , tuna , trout , sardines , eggs , beef liver , cheese , salmon , milk( oat, almond and soy) , rice, beans , nuts , pumpkin , and cereals.

When we do not get enough Vitamin D in our system, we can experience or develop hair loss, back pain, regular sickness, low mood, bone pain, skin cancer, osteomalacia ( the softening of the bones), osteoporosis ( the weakening of bones where they can easily break). In kids, vitamin D deficiency can lead to rickets, a condition where the bones are not formed properly. Their bones can become soft and weak.

Shrimp contains vitamin D

Shrimp contains vitamin D

Vitamin E

Vitamin E is helpful for forming red blood cells and making blood vessels wide to prevent blood clots. Vitamin E helps the immune system fight against viruses and bacteria. Vitamin E can be found in fruits , vegetables , nuts , seeds , and oils that are plant-based.

Such foods as spinach, broccoli, sunflower seed, almonds, peanuts, fruit juices can be eaten to gain the vitamin E that we need.
When we don't have enough vitamin E in our bodies, we may experience or develop nerve and muscle damage. It will result in loss of feeling in the arms and legs. It also can result in loss of body movements, muscle weakness, vision problems and weaken the immune system.

Vitamin K

Vitamin K can help with preventing excessive bleeding, prevents hard deposits to form on the artery walls that could lead to heart disease. Vitamin K also improves bone density and reduces bone fractures.
There are two types of vitamin K: Vitamin K1 and Vitamin K2. Vitamin K1 is found in vegetables whereas vitamin K2 is found in meats, cheeses and eggs.
Foods such as kale , spinach , Brussels sprouts, kiwi, cabbage, turnip greens , green snap beans, broccoli, asparagus , asparagus, eggs , collard greens, strawberries, liver, meal replacement shakes, natto, eel, chicken, and butter

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When we don't get enough Vitamin K in our system, we may experience or develop bleeding that has trouble stopping, hemorrhaging ( loss of blood from a damaged blood vessel.), osteopenia ( when the bone density is lower than it should, leads the bones to become weak and can lead to osteoporosis.

In conclusion

Vitamin A, D, E, and K are very important vitamins that we need in our diet. They are fat-soluble vitamins that our bodies can store and release into the bloodstream, unlike water-soluble vitamins. Although we may not need to take them every day like with other vitamins, we still need enough in our bodies so our bodies can function properly. We can naturally get our vitamins from animals, plants and supplements.

Sources:

1. https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble- vitamins-a-d-e-and-k-9-315/

2. https://www.hsph.harvard.edu/nutritionsource/vitamin-a/

3. https://www.healthline.com/nutrition/fat-soluble-vitamins#vitA

4. https://www.webmd.com/diet/guide/vitamin-d-
deficiency#1

5. https://www.medicalnewstoday.com/articles/vitamin-d-deficiency-symptoms

6. medlineplus.gov/ency/article/002406.htm

7. medicalnewstoday.com/articles/321800

8. https://www.webmd.com/vitamins/ai/ingredientmono-983/vitamin-k

9. hsph.harvard.edu/nutritionsource/vitamin-K/

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

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