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The Oil-Soluble Vitamins
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Vitamin A
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Vitamin A is integral to many biochemical and physiological processes in the body. It is required in cell differentiation, especially related to
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epithelial tissue such as skin; mucous membranes; and linings of the respiratory, the gastrointestinal, and urogenital systems. It is important for good vision, immunity, and healthy skin and hair as well as cancer prevention. Vitamin A is necessary for proper reproduction, bone growth, and tooth development. Deficiencies have been associated with a higher incidence of certain cancers. Vitamin A works synergistically with several carotenoids; other vitamins such as vitamins C, D, and E; minerals; and other antioxidants to lower cancer rates and to increase longevity. Vitamin A can be obtained as preformed or pro-vitamin A. Preformed vitamins are found in certain meats and animal products, and although beneficial up to a point, they can have toxic side effects when taken in large amounts over a long period of time, especially in adults or during pregnancy. Pro-vitamin A is formed in our bodies from the conversion of certain carotenoids, known as precursor compounds. These carotenoids are found in many fruits and vegetables and have little or no toxicity. Beta-carotene is the major carotenoid converted into active retinol-type vitamin A for use in the body. Other carotenoids such as alpha-carotene, gamma-carotene, beta-zeacarotene, crytoxanthin, and beta-apo-carotenals can be converted to vitamin A to various degrees. But not all carotenoids can be converted into vitamin A. Examples of carotenoids that are not converted to vitamin A include lycopene, lutein, canthaxanthin, zeaxanthin, and capsanthin. Beta-carotene is one of the major precursors to vitamin A, and there are many scientific studies detailing its beneficial effects. Beta-carotene, which has been shown to prevent certain types of cancers, has powerful antioxidant properties and works best in combination with vitamins C and E, minerals such as selenium, and certain phenolic antioxidants to prevent cancer and to increase longevity.
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Vitamin E is a fat-soluble essential micronutrient that functions as an antioxidant. It protects lipid membranes in the body from oxidizing. From studies using experimental animals and humans there are hundreds of sound scientific publications on the benefits of vitamin E. Many have shown that vitamin E works synergistically with other vitamins and minerals such as vitamin C and selenium, as well as antioxidant flavonoids and coenzyme Q10, to protect against cancer, heart disease, and stroke. Coenzyme Q10 (CoQ10), a fat-soluble compound, helps to keep vitamin E in a reduced and active state, especially in lipid
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membranes. Vitamin E supports immune system function and aids in the repair of tissue damaged by free radicals. It also protects the body s store of vitamin A, prevents breakdown of red blood cells, strengthens capillary walls as well as blood flow to heart and brain, lowers blood cholesterol and triglycerides, and helps to regulate protein and calcium metabolism.
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Vitamin E is commonly added to high-quality vegetable oils to prevent them from becoming rancid.
Natural vitamin E from vegetable oils, nuts, whole grains, and seeds actually consists of eight different forms: d-alpha-, d-beta-, d-gamma-, and d-delta-tocopherol and d-alpha-, d-beta-, d-gamma-, and d-deltatocotrienol. Cooking and processing robs foods of much of their vitamin E because it is easily destroyed by heat, light, and air. Although d-alpha-tocopherol is the most commonly occurring form of vitamin E in nature, the other vitamin E forms are now being found to have comparable, and in some cases even better, specific biological activities. For example, the activity of d-gamma-tocopherol has been found to be superior to d-alpha-tocopherol in destroying one of the very dangerous free radicals that leads to neurological degeneration. In another example, d-gamma-tocotrienol has been found to be about thirty times more active than d-alpha-tocopherol in lowering cholesterol. These and other scientific studies strongly suggest that mixing the various vitamin E tocopherols and tocotrienols would be better than taking d-alphatocopherol alone.
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