Foods with vitamins a d e and k,sugar diabetes what not to eat,healthy eating for weight loss and muscle gain - Try Out

Too much fat in your diet can lead to health problems such as obesity, diabetes, cardiovascular disease and some forms of cancer.
Vitamins A, D, E and K are called fat-soluble vitamins because they associate with food fats and oils and your body’s fatty environments. Vitamin A, or retinol, is found in dairy products, fatty fish and liver; whereas, many colorful fruits and vegetables are rich in provitamin A carotenoids that are converted into retinol in your body.
Some dietary fat may be necessary in your small intestine to assist with fat-soluble vitamin absorption. However, essential nutrients called fat-soluble vitamins, including vitamins A, D, E and K, are found in foods in association with fats.
Fatty fish, cod liver oil and fortified dairy and cereal products are food sources of vitamin D.


For example, carotenoids in vegetables are better absorbed from salads made with full-fat salad dressings than from salads made with fat-free dressings, as reported in the August 2004 issue of “The American Journal of Clinical Nutrition.” Bioavailability of other fat-soluble vitamins may be similarly improved by dietary fat. Fat-soluble vitamins are stored mainly in fat droplets present in your liver and fatty tissues. For example, vitamin E associates with the fatty components of cell membranes and protects your tissues against free radical damage.
Major dietary sources of vitamin E include nuts and seeds and vegetable oils such as sunflower, corn, safflower and wheat germ.
Eating too much fat can expand the size of your fat cells and cause your fatty tissues to sequester vitamins D and K, which reduces the availability of these nutrients to other tissues. When planning your menu, include heart-healthy types of fats as sources of fat-soluble vitamins.


Excellent food sources of vitamin K include green, leafy vegetables and cruciferous vegetables.
With the help of bile secretions from your liver, the fatty mixtures are digested and transferred to intestinal cells for absorption. Thus, too much dietary fat, too many calories and weight gain may increase your risk for fat-soluble vitamin inadequacies.
Choose unsaturated fats from unprocessed vegetable oils, nuts, seeds and fatty fish instead of partially hydrogenated vegetable oils, which contain unhealthy trans fats, or saturated animal fats.



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Comments »

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