It is difficult to determine the number requirement of vitamin A. This vitamin is produced from two different compounds that are converted in the body into vitamin A. In animal food sources, available in the form of retinol; in vegetable food sources are in the form of beta-carotene, which is less efficient than retinol for production of vitamin A. make  This is the recommended amount of vitamin A given in the form of retinol equivalent, RE. The recommended amount of vitamin A is 1000 micro-grams per day for males and RE 800 micro-grams for women.

The main sources

Vegetables and fruits are vitamin A majority carriers. Most foods that contain vitamin A is a brightly colored (though not all bright-colored foods containing vitamin A). Vegetables are rich in vitamin A are carrots, sweet potatoes, pumpkins, spinach and cantaloupe. Milk, cheese, butter and eggs also contain vitamin A.

Function

Vitamin A is important for the maintenance of the epithelial cells of cornea and vision. Vitamin A also helps the growth and reproduction of bones and teeth. In addition vitamin A also plays a role in the formation and regulation of hormones and helps protect the body against cancer.

Deficiency symptoms

Vitamin A deficiency can lead to serious consequences. This is usually accompanied by lack of protein and zinc minerals. Vitamin A can be stored in the body for a year. This means that the symptoms of deficiency does not appear immediately after the cessation of intake of this vitamin. However, if this is looked after long periods of time there is no consumption, the symptoms may be very clear and heavy.

One of the first symptom is night blindness. If the shortage continues, it can also play a role in decreasing the function of the cornea and cause blindness. This vitamin deficiency may also prevent bone growth, or cause changes in bone shape, forming cracks and damage to the teeth and sustained growth of tooth-forming cells. Anemia is caused by another. In addition, this deficiency affects the nervous system and bone, and can lead to paralysis.

Poisoned

Vitamin A toxicity occurs when the proteins that bind have been fulfilled so that free vitamin A can attack the body’s cells. This usually does not occur if the vitamin from food everyday, but this can happen if someone uses supplements. Symptoms are nausea, vomiting, abdominal pain, diarrhea and weight loss. Nervous system and muscles can also be affected, causing symptoms such as loss of appetite, irritability, fatigue, insomnia, anxiety, headaches and muscle weakness.

Vitamin D

Needs

Vitamin D has a characteristic which distinguishes it from other vitamins which can be produced by sunlight. This means that vitamin D can be obtained with fixed  sunlight on a regular basis, and does not need additional vitamin D. RDA for vitamin D is 5 micro-grams per day. Although the amount of vitamin D that is formed increases along the skin exposed to sunlight, but sunlight can not cause vitamin D to the level of poisoning.

Main sources

Food sources of vitamin D are eggs, liver and fish, as well as milk and margarine are fortified with vitamin D.

Function

Vitamin D works on bone mineralization by increasing the absorption of calcium and phosphorus in the digestive tract, so that levels in the blood increases. This is done by taking calcium from bones and by encouraging its storage by the kidney.

Deficiency symptoms

Causes of vitamin D deficiency with calcium deficiency symptoms. Bone can not be hardened in a way biasa.Tulang can be weakened as a result of heavy bent bone badan.Kekurangan vitamin D can also cause deformities and pain in his arm and leg, back, torax (chest) and pelvis. Vitamin D deficiency also damages the nervous system and muscles, causing muscle spasms.

Poisoned

Excess vitamin D causes increased concentration of calcium in the blood. Calcium can form kidney stones. High levels of calcium in the blood can also cause blood vessels to harden, very dangerous for the arteries to the heart and lungs and can be fatal. Additional symptoms of vitamin D toxicity are loss of appetite, headache, weakness, fatigue, excessive thirst, irritability and depressed.

Vitamin E

Needs

RDA for vitamin E is 10 mg per day for men and 8 mg per day for women.

The main sources

Vitamin E is widely available in vegetables and oil seeds, which can be found in the form of margarine, salad dressing, and shortening. Peanut oil and bran oil has the highest concentration of vitamin E that. The next level of corn oil and sunflower seed oil. One tablespoon of this source contains more than the RDA of vitamin E. In contrast, animal fats such as butter and milk contain almost no vitamin E. This is because vitamin E can be easily damaged by heating, it would be better to get it from fresh food.

Function

Like vitamin C, vitamin E is also an antioxidant. Vitamin E helps stabilize cell membranes, regulate and protect the oxidation of vitamin A. In its role as an antioxidant, vitamin E has a major influence on cells, such as red blood cells and white blood cells that pass through the lungs.

Deficiency symptoms

When levels of vitamin E in blood is very low, red blood cells can be divided. This process is called hemolysis eritrodit and can be avoided with vitamin E. Vitamin E deficiency can result in nervous system and muscles that cause weakness, difficulty walking and pain in the calf muscle.

Poisoned

Poisoning can occur if excessive consumption, but this does not easily occur as in vitamins A and D. The symptoms are headache, weakness, fatigue, dizziness and abnormal vision.

Vitamin K

Needs

Most sources of vitamin K in the body is synthesized by bacteria in the digestive system. Sources of vitamin K in foods are liver, vegetables, leafy green vegetables like cabbage (cabbage) and milk.

The main sources

Digestive systems of humans contains bacteria that can synthesize vitamin K, which is partly absorbed and retained in the liver. The body needs to have the addition of vitamin K from foods.

Function

Vitamin K is an essential requirement for the synthesis of several proteins including the clotting of blood. Vitamin K is also needed for bone formation.

If vitamin K is not contained in the body, blood can not clot. This can cause hemorrhagic disease. However, vitamin K deficiency is rare: only babies have it easy. This is because the digestive system of a newborn baby still sterile and do not contain bacteria that can synthesize vitamin K, breast milk contains only small amounts of vitamin K. For that babies are given a number of vitamin K at birth.

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Its Importance

Vitamin K, like the rest, it is essential for the proper functioning of the body. However, the synthetic variety, the K3, used in medicine, can lead to some dangers that must be taken into account. With respect to medical use of vitamin K is often presented under two different forms, known as phytomenadione and menadione.

These drugs are used in the treatment of bleeding due to vitamin K and in the treatment of bleeding caused by certain types of drugs. At the time of their use should take into account certain risk factors, including:

Allergies: if you have had an allergy to vitamin K or at any other substances, such as foods, preservatives or dyes.

Importance of diet: Vitamin K is found in various foods such as leafy green vegetables and meat. Following a balanced diet containing these foods, you get all the vitamin K you need. Vitamin K should be used only when your doctor tells you after you have been completely clear the need for an extra source of it.

Pregnancy use of vitamin K has not proven to be safe during pregnancy, and even there have been frequent cases of toxic reactions in the fetus. In pregnant women, vitamin K should be used only when absolutely necessary and under strict medical surveillance. Special care must also be taken during lactation and its use with children.

Where to find?

American experts recommend a daily intake of between 70 and 140 milligrams of vitamin K. However, there is still no reliable studies in Spain need to determine whether a supplement, because vitamin K is very present in the diet. In any case, a guide, here is a table of vitamin K per 100 gr.

Plant Foods

Fermented cabbage (sauerkraut): 1540 mg.
Virgin sunflower oil: 500 mg.
Spinach: 350 mg.
Cauliflower: 300 mg.
Lettuce: 200 mg.
Soybean meal: 190 mg.
Food Animals

Chicken Heart: 720 mg.
Cod liver: 100 mg.
Cheese: 50 mg.
Egg: 45 mg.
Vitamin K and bone

It has long been known that the essential function of vitamin K is involved in blood clotting. This means that if we suffer an injury, which causes the breaking of the glass with the imminent bleeding, vitamin E is responsible, along with other substances, that the affected area heals.

However, it is the only function of this vitamin: several years ago, it was discovered that plays an important role in normal bone formation because the protein binds calcium. The bones are formed by a mesh of protein on which calcium crystals are deposited forming a structure which is in constant change, ie forming and eroding. Vitamin K helps the calcium more firmly fixed on the protein mesh. Thus, experts recommend its use in cases of fractures and osteoporosis because it decreases the amount of calcium excreted in the urine.

Source: http://www.alimentacion-sana.com.ar/informaciones/novedades/k.htm
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Its deficiency can lead to serious problems, while their presence may help in the prevention and treatment of several types of tumors.

If a vitamin is unknown to the general public that is, without doubt, vitamin K, also known as menadione. Not for nothing is one of those that were discovered later.

It was precisely in 1929 when the Danish Heinrik Dam discovered an unexpected hemorrhagic disease in chicks fed fat-free. He soon discovered that these fats contain a substance which he called Koagulation, regulating blood clotting. It was the first public appearance of what is now known as vitamin K.

Types of Vitamin K

There are three main types of vitamin K: K1 is the most efficient of the three, and is found in abundance in vegetables and vegetables. The K2, by contrast, is of animal origin, the human body itself synthesized from gut bacteria. The K3, finally, is a synthetic Vitamin K, developed in the laboratory, and whose use is recommended only by prescription.

Vitamin K belongs to a group of fat-soluble vitamins, which means that is stored in tissues, liver and fat. Specifically, vitamin K requires the presence of bile in the duodenum to blend into the body. Therefore, for proper absorption is necessary intake of fatty foods. Unlike his famous raw, vitamin K is highly resistant to heat, so it resists very well cooked, but is rapidly oxidized on contact with light.

Its Functions:

What does it do?

The most important function of vitamin K is one that plays in the process of blood clotting, central to the development of life. Vitamin K in this field becomes undisputed star, as it is essential for the formation of clots to prevent bleeding.

But that’s not all. Vitamin K is closely related also to the formation and development of bones, and their presence is essential for calcium binding and remineralization. Finally, recent studies have come to see that vitamin K is very beneficial in treating various tumors (breast, ovarian, stomach, kidneys, lungs and colon).

What happens when it’s needed?

The truth is that the body needs very small amounts of vitamin K, so it is difficult to detect its deficiency. Vitamin K deficiency may be a sign of organic disorders that prevent proper synthesis, such as lack of bile or other gastrointestinal disorders. Also the excess of mineral oils, thinners and aspirin can cause lack.

The direct consequence of a prolonged deficiency of vitamin K is the death of the bacterial fauna of the intestine. This, in turn, leads to intestinal bleeding, blood in the urine, unexplained bruises, broken capillaries, spontaneous abortions, bleeding nose or gums and diarrhea.

Who does need it?

Vitamin K deficiency is a common ailment, but that there are some situations in which risk is advisable to consult a doctor about the need for an extra contribution. In any case, it should be noted that vitamin K3, synthetic, should be administered only by order optional.

Among the cases that may have risk of vitamin K are found for example, people with a tendency to have bleeding, which are treated with antibiotics or with high doses of aspirin, those with liver or bile and during anti-epileptic medication that affect the normal functioning of liver.

On the other hand, its contribution may be necessary in situations with predictable blood loss, as before surgery related to the digestive system, or childbirth. It is also very beneficial for babies, because it prevents bleeding disorders that many suffer from a few days after birth.

Source: http://www.alimentacion-sana.com.ar/informaciones/novedades/k.htm
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Vitamin K is made by some foods and plants mainly fish meal, but this contribution is not essential in humans because it is normally produced by intestinal bacteria (except in the newborn, which the bowel is sterile at birth).

Vitamin K1 is found mainly in leafy green vegetables like broccoli, spinach, parsley, cabbage. Generally, most leaves are green, the higher the vitamin K content is high. Thus, the outer leaves of cabbage contain about 200 mg / 100 g, while the leaves paler heart have content 4 times lower. Margarine, vegetable oils, particularly those rich in soybean oil are good sources of vitamin K1

Cow’s milk provides small but significant amounts of vitamin K. Some fermented dairy products (yogurt, cheese) contain vitamin K2 original batérienne, which contributes to the daily intake. Finally, the liver is a major reserve of vitamin K, and therefore a good dietary source of K1 and K2.

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Vitamin D

Vitamin D is found in fish, in mushrooms and milk, it allows calcium to strengthen bones. A deficiency in vitamin D can cause rickets, it is necessary to ingest from childhood to avoid growth retardation. Too small a dose of vitamin D will therefore make the nails brittle and fragile and cause insomnia.
The vitamin E

Vitamin E: it can be found in vegetable oils, green vegetables . It helps fight against infertility and anemia. In order to consume enough is the “open door” to the risk of infertility and impotence.
Vitamin K

Vitamin K is found everywhere, especially in vegetables which are eaten like spinach leaves, spinach. Like vitamin D, it can fix the calcium on bone and blood clot. Vitamin K can be ingested through the diet but is also produced in our body by intestinal bacteria.
Vitamin P

Vitamin P is found in orange, lemon . It protects the capillary walls. Not getting enough can cause bleeding.

Ingest vitamins is important for the body especially as fatigue and stress create vitamin deficiencies.

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