ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Fat and Water Soluble Vitamins

Updated on December 7, 2016

Vitamins

Vitamins are essential in promoting and regulating processes in the body such as growth, reproduction, and maintaining health. Deficiency symptoms can occur if the body does not receive the proper amount of vitamins through a diet, however once the diet changes and vitamin intake goes back to the recommended amounts, these deficiency symptoms will go away. Most of the foods that we eat contain some vitamins, all the food groups contain vitamins, however incorporating all the food groups into your diet is important because not all vitamins are found in each food group. Some food groups are lacking B vitamins while others are lacking vitamin C. There are many different kinds of vitamins and each vitamin is categorized by how they are absorbed into the body. Vitamins are labeled by letters in the order in which they were discovered. Vitamins like B6 and B12 have numbers because scientists discovered that there were many different types of B vitamins where they originally thought there was one. How vitamins are absorbed, the different classifications of vitamins, the benefits, functions, and deficiency risks is important information to know for your own health.

Vitamin Classification

How vitamins are classified depends on how they are absorbed, transported, excreted, and stored in the body. There are water-soluble vitamins and fat-soluble vitamins and each are absorbed, transported, excreted, and stored in the body in different ways. Water- soluble vitamins include B vitamins and vitamin C, and fat- soluble vitamins include vitamins A, D, E, and K. The process in which vitamins are absorbed starts in the mouth where chewing helps to release vitamins. The food then travels to the stomach where the digestion process releases more vitamins. The gallbladder then releases bile which turns into fat and helps fat- soluble vitamins absorb into the body. The pancreas also helps get vitamins out of food by secreting digestive enzymes. Fat- soluble vitamins are then “incorporated into micelles and then absorbed by simple diffusion. Once they are inside the mucosal cells, fat- soluble vitamins are packaged in chylomicrons, which enter the lymph before passing into the blood” (Grosvenor & Smolin, 2012, P. 205). Water- soluble vitamins are absorbed into the blood through the small intestine where they bind with blood proteins that transport them throughout the body.

Functions of Vitamins

Water- soluble vitamins and fat- soluble vitamins have important functions in the body. Vitamin C and vitamin E help to stop oxidative damaging molecules, and vitamins A and D help to maintain normal growth and development. Vitamins A, B6, C, and D help to keep our immune system healthy, and B vitamins “are needed to produce ATP from carbohydrate, fat, and protein” (Grosvenor & Smolin, 2012, P. 206). Vitamins have many different functions and some vitamins have more than one. Vitamin A not only helps with keeping the immune system healthy, but is also needed for bone health. Vitamin B6 also help with keeping our immune system healthy, but it also helps with blood health. According to the text, “often more than one vitamin is needed to ensure the health of a particular organ or system” Grosvenor & Smolin, 2012, P. 207). Vitamins work together to keep our bodies healthy, and that is why it is important that vitamins are part of the bodies daily nutrient intake.

Vitamins and Sources

(click column header to sort results)
Water Soluble Vitamins  
Water Soluble Vitamin Sources  
Fat Soluble Vitamins  
Fat Soluble Vitamin source  
Thiamin
Pork
A
Liver
Riboflavin
Whole and Enriched Grains
D
Fish
Niacin
Seeds
E
Fortified Milk and Margarine
Biotin
Nuts
K
Eggs
B6 and B12
Dark Green Vegetables
 
Carrots
C
Dairy
 
Potatoes
Pantothenic
Fruits
 
Broccoli
Folate
Beef
 
Cantaloupe
Choline
Chicken
 
Oils
 
Fish
 
Sunlight

Water Soluble Vitamins

Thiamin, Riboflavin, niacin, biotin, pantothenic, folate, choline, Vitamin C, and vitamins B6 and B12 are all water- soluble vitamins. Some high nutrient sources of these vitamins include: pork, whole and enriched grains, seeds, nuts, dark green vegetables, dairy products, some fruits, beef, chicken, fish, liver, egg yolks, and legumes. Some symptoms that are brought on by deficiency in these vitamins are: weakness, apathy, irritability, verve tingling, paralysis, cracks at corners of the mouth, diarrhea, dementia, nausea, depression, hallucinations, fatigue, and rashes. Alcoholism puts people at a greater risk for deficiency in these essential vitamins.

Are you getting enough of the vitamins your body needs?

See results

Fat Soluble Vitamins

Vitamin A, vitamin D, vitamin E, and vitamin K are all fat- soluble vitamins. Some high nutrient sources for these essential vitamins include: liver, fish, fortified milk and margarine, eggs, carrots, potatoes, broccoli, cantaloupe, oils, tuna, sunlight, leafy greens, nuts, and apricots. Deficiency in these vitamins can bring on symptoms such as: night blindness, eye infections, poor growth, dry skin, impaired immune function, rickets, misshapen bones, weak and soft bones, nerve damage, hemorrhage, broken red blood cells, and muscle pain. Children, pregnant women, elderly people, newborns, people with kidney disease, and people with low-fat or low-protein diets are at a greater risk for deficiencies in these vitamins.

Vitamin Deficiency

Water Soluble
Fat Soluble Deficiency
Weakness
Poor growth
Irritability
Impaired immune function
Paralysis
Rickets
Dementia
nerve damage
Nausea
Night blindness
Depression
Weak and soft bones
Fatigue
Broken red blood cells

Vitamins are Important

vitamins are essential in promoting and regulating processes in the body such as growth, reproduction, and maintaining health. There are different classifications of vitamins, water- soluble vitamins and fat- soluble vitamins. The difference in these vitamins is how they are absorbed, transported, excreted, and stored in the body. The functions of these vitamins vary from helping to maintain normal growth and development to keeping the immune system functioning normally. We can attain these vitamins through a wide variety of sources like different meats, vegetables, nuts, and dairy products. Without these essential vitamins our bodies would suffer the consequences. There are a wide variety of symptoms that our bodies would experience, none of which are pleasant. To maintain the recommended amount of each of these vitamins can be difficult but is not impossible. a well balanced diet is necessary to reach your recommended daily intake of each vitamin. This will also help you avoid the nasty effects of being vitamin deficient. Make sure to contact your doctor if you are experiencing any of the symptoms mentioned in the vitamin deficiency table above.

Reference

Grosvenor, M. B., & Smolin, L. A. (2012). Visualizing Nutrition: Everyday choices (2th ed.). Hoboken, NJ: John Wiley.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)