ADEK – vitamins essential for every child's development

The human body can be compared to a mechanical system, which is extremely complex and requires many constant and variable elements to function properly. Therefore, in order for it to function properly, it requires a constant supply of micro and macro elements. Among them, water-soluble and fat-soluble vitamins are essential for proper functioning. We already know a lot about the former, while the latter still hold many secrets. What are their characteristics and properties? Below you will find answers to these and other questions about the ADEK vitamin group.

ADEK vitamins

The ADEK group of vitamins is characterised by its fat solubility. As we can guess, their absorption by the human body is closely related to fats, which are very easily available because they are found in our food. Ensuring that they are present in sufficient quantities results in excellent vitamin absorption. The daily requirement for vitamins from this group depends on several factors. These include daily diet, physical activity, age and physiological conditions.

Properties of vitamin A

Vitamin A is retinol and its derivatives. It has a direct effect on the mucous membranes, the condition of the skin and vision. In addition, it has an excellent effect on the immune system, which is why its supplementation is particularly recommended in the autumn and winter. It is found in animal products such as eggs, milk, butter and fish. As with other vitamins, excessive levels can have a negative effect on our well-being, causing headaches, loss of appetite, joint and bone pain, hair loss and brittle nails. However, a deficiency is even more harmful. In such a situation, we may experience disturbances in our vision and the appearance of our skin. Vitamin A is essential during puberty, and low levels can inhibit growth.

Properties of vitamin D

Vitamin D is found in two forms in our food. The first is vitamin D2, which has a beneficial effect on the structure of the skeletal system and the proper functioning of the entire nervous system. In addition, it regulates the production of insulin, which is essential for the daily functioning of the human body. Vitamin D3, on the other hand, is the main component of animal-based foods, which is why it is found in fatty fish, egg yolks, milk and butter. However, it should be noted that the main source of vitamin D is the sun. We should all take advantage of the summer and beautiful sunny days to provide our bodies with a large dose of this valuable nutrient. It is worth knowing that using high protection factor sunscreens creates a barrier that prevents us from absorbing vitamin D. An excess of vitamin D in the body can lead to heart rhythm disorders and headaches, while a deficiency can result in diabetes, which is dangerous to health.

Properties of vitamin E

Vitamin E is also known as the vitamin of youth because it is an antioxidant that protects our cells from free radicals and oxidation. In addition, it has anticoagulant and anti-cancer properties. It ensures the proper functioning of our reproductive organs. Unlike vitamins A and D, its main sources are plant-based foods, such as:

• olive oil,
• olives,
• sunflower oil,
• nuts,
• wheat germ,
• pumpkin seeds,
• sunflower seeds,
• avocado,
• sesame seeds.

An excess of vitamin E in our body can be extremely dangerous. In addition to headaches, it can cause vision problems. The good news is that when levels are too high, our body can get rid of it on its own, so hypervitaminosis is very rare.

Properties of vitamin K

Vitamin K is the last of the fat-soluble vitamins. Its primary function is to influence blood clotting. It also has analgesic, antifungal and anti-inflammatory properties. An interesting advantage of vitamin K is that it inhibits the growth of tumours, which is why it should not be overlooked in daily supplementation. Vitamin K is found primarily in spinach, broccoli, Brussels sprouts, lettuce and parsley. An excess of vitamin K can cause discomfort associated with excessive sweating, anaemia or liver pain.

Is it worth combining vitamins A, D, E and K?

Combining certain vitamins in daily supplementation can cause various reactions. Therefore, it is worth knowing how to skilfully combine individual ingredients. Sometimes they can cancel out each other's positive effects, and in other cases they can reinforce them. Undeniably, vitamins from the ADEK group, i.e. those that dissolve in fats, are an excellent combination because their correlation enhances their biological activity.

ADEK vitamin deficiency

As mentioned above, both an excess of ADEK vitamins, which in extreme cases can lead to hypervitaminosis, and a deficiency of these vitamins can be extremely harmful to the human body. Avitaminosis is a condition that arises from a lack of specific vitamins in the body. It results in a general deterioration in concentration, immunity and excessive sensitivity. During its occurrence, the structure of cells and organs changes, which can be a direct cause of the development of many diseases. Avitaminosis in the case of vitamin A can manifest itself in excessive keratosis of the epidermis, night blindness, corneal necrosis, changes in the nervous system and impairment of the digestive, urinary and respiratory systems. Vitamin D deficiency has consequences in the form of osteoporosis and bone demineralisation. A lack of vitamin E in the body or trace amounts of it can lead to neurological disorders, dystrophy, anaemia and premature skin ageing, and in the case of vitamin K, to intestinal disorders and prolonged blood clotting time.

Supplementation of vitamins A, D, E and K

When our body signals a deficiency of fat-soluble vitamins, we should start supplementing them without delay. The most important thing in their supply is not to forget about the right amount of foods rich in healthy fats. It is recommended to administer vitamins A, D, E and K together with polyunsaturated fats, such as omega-3 and omega-6. These are found in rapeseed and linseed oil, fatty fish and linseed.

ADEK for children

ADEK vitamins are particularly important for children and adolescents. Namely, they have a positive effect on development and growth processes. In addition, they support many functions of children's bodies. Unfortunately, recent studies indicate significant deficiencies of these vitamins in children. In the case of vitamin A, deficiencies occur in as many as 73% of children, vitamin D in about 93%, and vitamin E in 70%. It should be noted that the effects of vitamin deficiencies can appear much faster in children than in adults. Therefore, supplementation with fat-soluble vitamins should begin at an early age.

Bibliography

Mizerski W.: Biological Tables. 4th edition. Warsaw, 2004.

Rusińska A. et al.: Principles of vitamin D supplementation treatment - 2018 amendment: Advances in Neonatology, 2018.

Prószyński Media Sp. z o.o.: The World of Science. Warsaw, 2008.

Wicha J.: The Road to the Sun. The Early History of Vitamin D, 2012.

Nawrot A.: Encyclopedia of Biology, Krakow, 2008.