Vitamins .The role of fat-soluble vitamins A, D, E and F for female health

Vitamin A

Vitamin A promotes the formation of visual purple (rhodopsin) in the eyes, increases resistance to infections of the respiratory system, contributes to the growth and strengthening of bones, healthy skin, hair, teeth, gums.

Contained in fish liver oil (fish oil), liver, carrot, melon, -to smaller amounts of yellow and red fruits and vegetables, eggs, milk, margarine, butter.

Vitamin A works best in combination with the B vitamins, vitamin D, vitamin E, calcium, phosphorus and zinc.Vitamin A also protects Vitamin C from oxidation.If you are taking drugs that reduce cholesterol, you reduced absorption of vitamin A, you are required its supplements.

exists in two forms: ready vitamin A (retinol) from products of animal origin, and provitamin A (carotene).

average dose for adults - 10,000 ME daily needs increase with increasing body weight.

"! Warning Over 100.000 ME per day in adults can cause toxic effects: hair loss, insomnia, nausea, vomiting, diarrhea, rash, bone pain, irregular menst
ruation in women, liver enlargement and others."

Vitamin D (calciferol, viosterol, zrgosterol)

only vitamin that can be synthesized in our body (under the influence of UV rays in the skin).The daily dose for adults is 400 micrograms ME or 5-10.Without it does not absorb calcium and phosphorus, essential for strong bones and teeth.When co-administered with vitamins A and C helps prevent colds, conjunctivitis.

Contained in fish oils, sardines, herring, salmon, tuna, milk.Daily doses of ME 25000 for a long period can cause toxic effects unusual thirst, inflammation of the eyes, itching of the skin, vomiting, diarrhea, abnormal calcium deposits in blood vessels, liver, lung, kidney and stomach.

Vitamin E (tocopherol)

accumulating not only in the subcutaneous tissue, but also in the liver, heart, muscle, testis, uterus, blood, adrenal glands, pituitary gland.

It is an active antioxidant that prevents oxidation of fatty compounds, vitamin A, selenium, two sulfur-containing amino acids and to some extent, vitamin C is important as a vasodilator and anticoagulant.It works well in combination with selenium.It slows down the aging of cells caused by oxidation.It prevents the appearance and dissolves blood clots.It accelerates the healing of burns.Acting as a diuretic, can lower blood pressure.It protects against miscarriages.Deficiency causes anemia, infertility.

Vitamin E (tocopherol) is contained in wheat germ, soybeans, vegetable oils, brokkolli, Brussels sprouts, leafy greens, spinach, in smaller quantities - in whole grains and eggs.Pregnant and lactating women, as well as those who prinimaet.protivozachatochnye funds and hormonal medications, women with menopause require higher doses of vitamin E. Vitamin

F (unsaturated fatty acid: linoleic, linolenic and arachidonic).If the linoleic acid in the body is sufficient, then the other two fatty acids can be synthesized.

Prevents cholesterol deposits in the arteries.It ensures healthy skin and hair.It influences the activity of the endocrine glands, making the calcium more available to the cells.It helps you lose weight by burning saturated fats.Deficiency leads to eczema, acne, excess weight.

Sources: vegetable oils from the ovary wheat, flaxseed, sunflower, safflower, soybean, peanut, almond, avocado.Twelve teaspoons sunflower seeds or eighteen slices of pecan nut can cover the daily need for it.Increased consumption of carbohydrates increases the need for F. Excessive intake can lead to weight gain.Take better with vitamin E.

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