1. 7- Fat Soluble vitamins and
Exercises
Nutrition and Fitness
Dr. Siham Gritly

2. Fat soluble vitamins
• Fat soluble vitamins dissolve within the body’s fat
cells and are usually found in fats and fatty foods.
• If they are not needed immediately, the body will
store fat soluble vitamins for later use in the liver
and fatty tissues
• fat soluble vitamins do not need to be consumed
as frequently as water soluble vitamins to ensure
proper functioning of the body’s cells.
Dr. Siham Gritly

3. Vitamin A, retinal
• VITAMIN A:- The main role of vitamin A is to
promote healthy vision and night vision but it
also helps with normal growth and
reproduction.
• Liver is the richest source of vitamin A but
dairy products (such as milk, eggs and butter)
and vegetables (such as carrots, peas and
spinach) also contain good levels of the
vitamin.
Dr. Siham Gritly

4. • Three different forms of vitamin A are active
in the body:
• 1-retinol, supports reproduction and is the
major transport and storage form of the
vitamin.
• 2-retinal, Retinal is active in vision and is also
an intermediate in the conversion of retinol
Dr. Siham Gritly

5. • retinoic acid, acts like a hormone, regulating
cell differentiation, growth, and embryonic
development
• Collectively, these compounds are known as
retinoids.
Dr. Siham Gritly

6. • Foods derived from plants provide
carotenoids, some of which have vitamin A
activity.
• * The most important carotenoids is beta-
carotene, which can be split to form retinol in
the intestine and liver.
Dr. Siham Gritly

7. Vitamin D, cholecalciferol
• Vitamin D is known as the sunshine vitamin because
exposure to sunlight prompts the body’s cells to start
producing it.
• It’s major role is to assist with the absorption of calcium
and phosphorous which in turn promotes healthy bones
and teeth.
• Vitamin D is also responsible for controlling when minerals
are used in the body. Apart from sunlight, dairy products
(such as eggs, milk and butter), fatty fish and fish oils are
all good sources of vitamin D.
•
Dr. Siham Gritly

8. • Deficiency of vitamin D can lead to rickets
(softening of the bones in young children and
animals) and
• osteomalacia (the loss of calcium and protein
from the bones) in adults.
Dr. Siham Gritly

9. Vitamin D–Deficiency Symptoms—
Bowed Legs and Beaded Ribs of Rickets
Dr. Siham Gritly

10. • Vitamin D comes in many forms, but the two
most important in the diet are;-
• 1-plant sources called vitamin D2 or
ergocalciferol
• 2-animal sources called vitamin D3 or
cholecalciferol.
Dr. Siham Gritly

11. • Failure to get enough can lead to;
• * age spots (a brown pigmentation of the skin)
and
• * hemolytic anemia (a condition where the
blood cells become weak that can rupture
easily).
Dr. Siham Gritly

12. Vitamin E, tocopherol
• Vitamin E is a powerful antioxidant which
protects and repairs the body’s cells from the
damage caused by oxygen mainly during
endurance exercises.
• It also offers protection from a number of
diseases.
Dr. Siham Gritly

13. Vitamin E During prolonged, high-intensity
physical activity
• During prolonged, high-intensity physical
activity, the muscles’ consumption of oxygen
increases tenfold or more, which increases the
production of free radicals in the body.
• vitamin E is a strong antioxidant that
vigorously defends cell membranes against the
oxidative damage of free radicals.
Dr. Siham Gritly

14. • free radicals: unstable and highly reactive
atoms or molecules that have one or more
unpaired electrons in the outer orbital
• Free radicals activate powerful antioxidant
enzymes, which may enhance the athlete’s
tolerance to oxidative stresses.
Dr. Siham Gritly

15. Vitamin K, phylloquinone
• Vitamin K’s main function is to help the blood clot
but it also assists with calcium retention in the body.
• Green leafy vegetables (such as spinach, broccoli
and cabbage) are rich in vitamin K but eggs and milk
also contain lower levels of the vitamin.
• Deficiency can be very serious and cause heavy,
uncontrolled bleeding in multiple areas of the body.
consuming too much vitamin K can damage both your
blood cells and liver.
Dr. Siham Gritly

16. Exercise
• Look for fat soluble vitamins digestion
Dr. Siham Gritly

17. • Sareen S. Gropper, Jack L.Smithh and James L. Groff;
2007. advanced Nutrition and Human Metabolism, fifth ed.
Wadsworth CENGAGE learning
• Melvin H Williams 2010; Nutrition for Health, Fitness and
Sport. 9th ed, McGraw Hill
• WoolfK, Manore MM B-vitamins and exercise: does
exercise alter requirements? Dept of Nutrition, Arizona
State University, Mesa 85212, USA. [PubMed - indexed for
MEDLINE]
• William J Evans Vitamin E, vitamin C, and exercise1,2,3
Dr. Siham Gritly

18. Manore MM; Vitamin B6 and exercise. Department of Family Resources
and Human Development, Arizona State University, Tempe 85287-2502.
[PubMed - indexed for MEDLINE]
Lieberman, S, Bruning, N (1990). The Real Vitamin & Mineral Book. NY: Avery
Group, 3, ISBN 0895297698
Maton, Anthea; Jean Hopkins, Charles William McLaughlin, Susan Johnson,
Maryanna Quon Warner, David LaHart, Jill D. Wright (1993). Human
Biology and Health. Englewood Cliffs, New Jersey, USA: Prentice Hall.
Davidson, Michael W. (2004) Anthranilic Acid (Vitamin L) Florida State
University
•
Dr. Siham Gritly