A little fat is good!
10-20 grams of fat a day is enough to ensure a good absorption of fat soluble vitamins A, D, E and K.
How do you get the fat-soluble vitamins?
The fat-soluble vitamins include A, D, E and K vitamins.
These vitamins should be dissolved in fats during digestion, otherwise they are not busy, but go straight through the gut and out again instead. One of the first reactions to an extremely low fat diet is that the absorption of fat soluble vitamins are getting smaller.
It is therefore important to eat fat in the same meal as the fat-soluble vitamins. All kinds of fat are equal to dissolve the vitamins. You do not wallow in fat to ensure a good recording. A small quantity is sufficient.
The required amount of fat you can get if the meal contains:
* Slightly oily fish
* A little oil (1-2 teaspoons is enough)
* A little cheese (also fat cheese adds some fat)
* Frøholdigt bread (for example sunflower rye bread)
As many meals containing one or more fat-soluble vitamins, all meals contain little fat on one way or another. 10-20 grams of fat total per day is enough to ensure an adequate vitamin absorption. You can not use the fat-soluble vitamins as an excuse to keep eating too much fat.
When to take vitamin pill?
If you take a vitamin pill that also contain fat soluble vitamins, you should take it with today's very fatty meal. It will typically be dinner. Most people take vitamin pill with breakfast. But breakfast is often thin, for example, cornflakes with skimmed milk or bread with jam, so the fat-soluble vitamins are not utilized.
What are the fat soluble vitamins, and how many do you need?
The fat-soluble vitamins are A, D, E, and vitamin K.
Vitamin A
Women should consume 0.8 mg and women 0.9 mg vitamin A daily. Daily eating Danish women on average 1.1 mg and women 1.4 mg vitamin A, so there are generally no problems getting enough of this vitamin. Most Danes also eat plenty of fat to ensure absorption.
Vitamin A is important for:
o vision
o immune
o fertility
o mucous
o The body's defenses against free radicals
Lack of vitamin A may include providing:
o night blindness
o wrinkles
The best sources of vitamin A are:
o giblets in eg liver pate
o carrots
o eggs
o dark green vegetables
o Spinach
o corn
o mangos
Vitamin D
Both men and women should eat 5 micrograms vitamin D per day.
Many people eat too little vitamin D. The average intake is just under three micrograms per day.
Vitamin D can also be formed in the skin when you are out in the sun. But in the period from October to March the sun is so low in the sky that does not give enough light to stimulate skin's vitamin D production. Therefore, the diet is particularly important as vitamin D source in winter.
Vitamin D is important for:
o bone health
o immune
The most significant sources of vitamin D are:
o herring
o salmon
o mackerel
o sun
Make it a habit to eat fatty fish products every day, such as marinated herring, smoked salmon or mackerel in tomato. And maybe eat a carrot to get vitamin A simultaneously. Sufficient vitamin D in the diet also protects against osteoporosis later in life.
Vitamin E
Women recommended 8 mg and men 10 mg vitamin E per day. But the Danish average diet contains only just under seven mg and almost nine mg. It is not enough just to that one develops deficiency symptoms.
Vitamin E is particularly important as:
o fat-soluble antioxidant that protects cell membranes
o protect against attack from free radicals
o prevents against including cancer and cardiovascular disease
The main sources of vitamin E are:
o cooking oils
o nuts
o seeds
o almonds
o eel
o cod roe
o kale
o egg yolks
o wheat bran
Vitamin K
Vitamin K can both be formed by bacteria in the intestines and fed with the diet. No one knows exactly how much vitamin K, diet should contain. K-vitamin deficiency due to low vitamin K intake is not observed in healthy people, but it can occur in patients treated with antibiotics, and who also have low intake of vitamin K. The reason is that antibiotics may inhibit the bacteria in the intestinal tract, forming K-vitamin.
Vitamin K is needed for:
o clotting.
The best dietary sources of vitamin K are vegetables:
o avocado
o cabbage
o Broccoli
o Spinach
o Grapes