The essential micro nutrients needed for the body that is the vitamins, have various roles. Out of all the vitamins some of the important vitamins about which a person should know are the fat soluble vitamins.
The vitamins A, D, E and K are toxic in mega doses and causes health problems, if they are consumed more than the vitamins which are water soluble. However if a person eats a normal and a well balanced diet, then there is no chance of toxicity. Only if the fat soluble vitamins are taken as supplements in mega doses then the chances of toxicity are high.
This is also known as retinal. It plays an important role in the growth of bones, development of tooth, reproduction, gene expression and also helps the eye to adjust to the light changes and regulates the immune system. Dairy products and fish and liver are primary sources of the vitamin A.
Vitamin D plays a role in controlling the growth of cells of the body and providing immunity. The primary sources of the vitamin D are the dairy products, milk, oily fish and even our body produces vitamin D when exposed to sunlight.
Vitamin E is an antioxidant which protects vitamins A and C prevents destruction of the red blood cells and fatty acids essential for the body. Vitamin E comes from the vegetable oil like corn, cottonseed, soybean etc. This is the 60 percent of vitamin E. However the other sources include the vegetables and fruits along with grains, nuts, seeds etc.
This vitamin is produced by the intestinal bacteria. Vitamin K plays a very important role in the clotting of the blood and production of proteins for the bones, blood and kidneys. Green leafy vegetables are good source of vitamin K and limited amounts can be found in animal foods.