“Fat-soluble vitamins are those that dissolve in fats and oils. What are and what foods contain them”
As water-soluble vitamins and vitamonoides, the incorporation of fat-soluble vitamins can be done by taking supplements and dietary supplements and vitamins, according to medical advice, or may be covered by a balanced diet and balanced. Learn with this note about what foods we should add to possess proper vitamin intake of this type.
The fat-soluble vitamins are those that dissolve in fats and oils , and stored in the liver and other tissues fatty although it should monitor your intake balanced: too much can be toxic. This group includes vitamins A, D, E, K and F. The vitamin A (retinol) is found in foods of animal origin, although in certain vegetables we can find the provitamin A. Being sensitive to light and temperature, sometimes gets lost in the cooking process. We consume by eating organ meats, eggs, cheese, butter, sea food like tuna and bonito, in the sweet potato, sorrel, carrot, spinach and parsley, and also in the soybean oil. The vitamin D (calciferol) is vital for proper absorption of calcium and phosphorus. Its absence can cause bone softening, leading to osteoporosis , tooth decay or rickets. We incorporate by eating sardines, anchovies, tuna and bonito, lean cheese, cured and fresh milk and yogurt, eggs, margarine, and mushrooms. The vitamin E (tocopherol) is important for reproduction, and can be taken with sunflower oil, soybean, olive and corn oil, wheat germ and corn, coconut, margarine, soybean sprouts, and peanuts, hazelnuts, almonds and walnuts. For its part, vitamin K (antihemorrhagic) can be eaten with green leafy vegetables and liver of cod.
The vitamin F , although it is not a “true” vitamin, describes the essential fatty acids, divided into groups omega 3 and omega 6. The group omega 3 acids are linoleic, linolenic and arachidonic existing in vegetable oils, sunflower seeds, nuts and avocados, also included here gamma-linolenic acid. The group omega 6 is formed by fatty acids and docosahexaenoic eicosapentaónico present in fatty fish.
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