Fat & Water Soluble Vitamins


The fat-soluble vitamins are Vitamins A, D, E, and K, while the water-soluble ones are Vitamins B and C. Fat-soluble vitamins, are soluble in fat while water-soluble vitamins are soluble in water. The water-soluble vitamins are absorbed through simple diffusion. The fat-soluble vitamins require bile for their absorption. Water-soluble vitamins are not stored by the body hence requiring regular consumption. The excess of fat-soluble vitamins are stored in the liver (cdc.gov).

The functions of water in human nutrition include maintaining a balance of the body fluids. This assists in the digestion. Water also helps in the flushing of waste products from the body such as Blood Urea Nitrogen (BUN) through the kidney. Also, nutrients easily dissolve in water to make them accessible to the body (Zelman, n.d.).

Electrolytes are minerals in the body that carry an electric charge. They are responsible for PH regulation, body hydration, and nerve and muscle function. They include calcium, sodium, potassium, magnesium, phosphate, bicarbonate, and chloride.


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Vitamin & Mineral Assignment

Vitamin A is important for the health of the cornea. Major food sources include the liver and dairy products. Deficiency disorders include night blindness. Vitamin D is significant for mainly bone growth. Its sources include oily fish while its deficiency can lead to conditions such as rickets. Thiamin is essential in carbohydrate metabolism with its major source being whole cereal grain. Lack of thiamin in the body can cause beriberi. Riboflavin is essential for the metabolism of proteins, lipids, and carbohydrates. Sources include green leafy vegetables. Riboflavin deficiency is associated with dermatitis. Niacin has functional components which act as coenzymes and are significant in energy production. The major sources include lean meat. The symptoms of Niacin deficiency include muscle weakness (fda.gov). Pyridoxine is important in the synthesizing of amino acids through transamination. Symptoms of its deficiency include stomatitis. Major sources of Pyridoxine are fish and beef. Cobalamin is essential for methylation. Deficiency may lead to megaloblastic anemia. Most foods of animal origins contain cobalamin. Folate is essential for red blood cell formation. It can be obtained from green leafy vegetables, and its deficiency leads to a reduction of cell division such as in red blood cells. Finally, vitamin C is an important antioxidant with its major source being fruits and vegetables. Its deficiency leads to scurvy.

Calcium is mainly responsible for bone formation, and its deficiency can, therefore, lead to osteoporosis (nof.org). Sources include spinach. Sodium is important for fluid balance. Salt is the major source of sodium, and the lack of this mineral in the body can lead to hyponatremia with a headache. Potassium is essential for electrolyte balance with its sources in legumes and whole grains. Its deficiency is known as hypokalaemia characterized by weakness and fainting. Iron is important for the transportation of oxygen. Its deficiency can lead to anemia, and its sources include liver meat and seafood (webmd.com). Iodine is important for the synthesis of thyroid hormone, and thus its deficiency is characterized by an enlarged thyroid gland. The food sources of iodine include iodized salts. Zinc is significant in cell division, and its deficiency can lead to diminished gonads’ function and dwarfism. Major sources include meat, eggs, and seafood.



I think that there is a lot of sense as well as scientific evidence behind these rules. Meat has been found to have a lot of negative effects including being associated with various types of cancers and artery blockage or atherosclerosis. The question of meat been murder also comes to mind although I think it is overstated. The leafy vegetables, in contrast, are associated with many advantages including being a source of most vitamins and minerals as well as being environmentally friendly (medlineplus.gov). This is not to mean that the nutritional value of meat can be overlooked. Both fish and beef have a lot of protein content that cannot be overlooked. These are needed in adequate amounts. Since the rules are based on science, they are correct. However, in my opinion, they lack practicality. I believe adequate meat is important as long as it is not taken in excess. I require a variety and hence cannot live with these rules.



Zelman, K. (n.d.). 6 Reasons to Drink Water. WebMD. Retrieved from https://www.webmd.com/diet/features/6-reasons-to-drink-water#1









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