Vitamins A, D, E and K

Vitamin A

The lack of it in food is manifested by impairment of the function of the eyes( up to the appearance of "chicken" blindness), a decrease in the body's resistance to infectious diseases, and keratinization of the mucous membranes of a number of organs and skin. Vitamin A is the most abundant liver of cod and slaughter, egg yolk, cream, butter, fish oil. Provitamin A - carotene is a substance from which the human body synthesizes vitamin A. It is contained in carrots, sweet pepper, sea-buckthorn, dog rose, green onion, parsley, sorrel. There is a provitamin A also in apricots, spinach, salad. In a day an adult should receive 1.5-2.5 mg of vitamin A, with 2/3 due to carotene.

Vitamin D

It is able to be synthesized in human skin, but with obligatory irradiation with sun or ultraviolet( quartz) irradiator.

Of course, this vitamin comes with food, but in relatively small quantities. There is more vitamin D in the egg yolk, liver of slaughter cattle and butter. If there is a violation of vitamin D synthesis and inadequate nutrition, bone tissue first of all suffers, since hypovitaminosis D is manifested by a decrease in the amount of essential minerals in the bone tissue. In children this condition is called rickets. In adults, it is also accompanied by lethargy of muscles. The daily requirement of children in vitamin D is from 0,0025 to 0,01 mg. For an adult, the need for calciferol is not exactly defined, but, apparently, does not exceed the child's needs.

Vitamin E

Avitaminosis E in humans is not described, and hypovitaminosis is manifested by depression of the gonads, muscular dystrophy, violation of the integrity of red blood cells. Tocopherols are rich in germs of cereal crops, in particular wheat;green parts of vegetables and a number of wildly growing plants;sunflower oil. They are also found in other vegetable oils( except olive oil), egg yolk, liver of slaughter cattle, meat, butter and milk. An adult healthy person needs to get 2-6 mg of tocopherols daily with food.

Vitamin K

This is an obligatory and indispensable participant in the mechanism of blood coagulation. With a lack of it in food, blood coagulability decreases, which is manifested by bleeding. Vitamin K is rich in white cabbage and cauliflower, tomatoes, pumpkin, pork liver. A lot of it in carrots, beets, potatoes, in leguminous vegetables, in wheat and oats. A balanced diet all year round makes up for a person's need for this vitamin, which is 1.8-2.2 mg per day.