Health Tips - Fat Soluble Vitamins A, D, E and K

Vitamins are nutrients that play important roles in many functions of the body. The first sources for vitamins should always be from foods whenever possible. The body works more efficiently from a balanced diet rich in naturally occurring vitamins. In most cases, small quantities are all that's needed, so it's easy to get enough from the foods we eat. This is especially true of the fat soluble vitamins.

Vitamins have two classifications. They are either water soluble or fat soluble. The fat soluble vitamins are stored in the body's fatty tissue and also in the liver. These are vitamins A, D, E and K. Only small quantities of fat soluble vitamins are needed in the diet for good health. Since the excess is stored in the liver, they don't need to be included in the diet every day.

Foods that contain the fat soluble vitamins don't lose them through the cooking process. Since the excess fat soluble vitamins are stored in the liver, it's easier to consume these in toxic levels from supplements. Mild deficiencies in fat soluble vitamins can occur, although they are not common in the United States. It's better to always consult a doctor concerning any vitamin issues.

Vitamin A

Vitamin A is also known as retinol and carotenoid. Retinol is the active form, while carotenoids are the deep colored substances in plant foods which are converted to the antioxidant beta-carotene. Beta-carotene is one of the most well-known carotenoids. The body then converts beta-carotene into vitamin A. This type of vitamin A is known as a provitamin.

Benefits

Vitamin A benefits cell growth and keep our immune systems regulated. Other benefits include the development of bones and teeth. It helps to keep soft tissues healthy including the mucous membranes and skin formation. The part of vitamin A known as retinol derives its name from producing the pigments in the retina of the eye. Vitamin A also plays a role in how good our night vision can be. A deficiency can indicate a susceptibility to infectious diseases and poor vision.

Beta-carotene is an antioxidant which protects the body's cells from free radical damage. This may help protect the body from cancer. For more detailed information visit my article, "The Roles of Antioxidants and Free Radicals."

Sources

Vitamin A (retinol) is a fat soluble vitamin derived from animal sources such as dairy products, fish and liver. The dairy products containing vitamin A are whole milk, butter, egg yolk, cheese and other milk and dairy products specifically labeled as "vitamin A fortified."

Many of the animal sources containing vitamin A are high in saturated fat and cholesterol such as liver. Use low-fat products when possible. Skim milk is a good choice for a vitamin A fortified food that's low in fat. Other non-dairy foods can also be vitamin A fortified.

The provitamin A from beta-carotene is derived from dark green leafy vegetables including broccoli, spinach, kale, turnip greens, romaine lettuce and Swiss chard. Other excellent choices are carrots, red bell peppers, sweet potatoes, pumpkins, winter squash, cantaloupe and apricots. Asparagus, tomatoes, green beans and watermelon are other choices that have high amounts of beta-carotene. The richer and deeper the color of the vegetables and fruits indicates a higher content of beta-carotene. A benefit to these provitamin sources is an absence of cholesterol and fat.

Vitamin D

Our bodies get this fat soluble vitamin in two distinctly different ways. The first is the usual method of food consumption. The second method earned vitamin D its nickname of "the sunshine vitamin." Our bodies manufacture it through our skin's reaction to sunlight.

Benefits

This fat soluble vitamin is crucial to the body's use of calcium and phosphorous. It adds in the body's absorption of calcium in the small intestine. Therefore, it serves in the role of the proper development and hardening of the teeth and bones.

Sources

Vitamin D is primarily gotten from milk which has been fortified. It's in other fortified dairy products and egg yolks. Fish and fish oils are also good sources including salmon, herring, sardines and cod liver oil. Vitamin D is also derived by our skin's response to sunlight.

Vitamin E

Vitamin E comes in several forms but the type Alpha-tocopherol is the most active form. This is also the type of vitamin E that the RDA (recommended daily allowance) is based on. It is available in a synthetic and a natural form. The supplement which is natural will be labeled "D" and the synthetic form of vitamin E will be labeled "D, L." The most active of the two is the natural vitamin E form.

Benefits

Vitamin E has the role very much like an antioxidant as it protects cells in the body from free radical damage. It aids and protects in the formation of red blood cells. Vitamin E is thought to prevent and treat numerous health conditions, especially heart disease and cancer because of its antioxidant qualities. This does not indicate it's safe to take large quantities of vitamin E supplements. There are risks involved, especially in high doses. Deficiencies in vitamin E are almost impossible, short of dying of starvation.

Sources

Most of the vitamin E in the diet comes mainly from sunflower oil, vegetable oil or vegetable oil products such as margarine. It is also in fortified dairy products, fortified cereals and egg yolks. Whole grain wheat products, wheat germ, almonds and sunflower seeds are other healthy sources of vitamin E. Dark green leafy vegetables are excellent choices for vitamin E. These include mustard greens, Swiss chard, turnip greens, spinach, collard greens and kale. Other good choices include papaya, red bell peppers, broccoli, Brussel sprouts, kiwi fruit, tomatoes and blueberries.

Vitamin K

Vitamin K refers to a group of fat soluble compounds called naphthoquinone. Although this is not a vitamin listed among the essentials, it still has a very important role in the body's function. There is vitamin K-1 (phytonadione) which is the natural vitamin K found in plants. This is the main source of this vitamin in the diet. There is another form which is vitamin K-2 (menaquinones) that is made by bacteria in the intestines. Vitamin K-1 is the commercial product available for medical uses under various brand names. There is also a vitamin K-3 available for adults that is a water-soluble variety.

Benefits

This vitamin is essential for the blood to clot normally. It works this process by enabling the liver to produce the necessary components for the blood to clot. Vitamin K deficiency is rare, but would lead to bleeding disorders. Vitamin K can also interfere with certain blood thinning medications.

Sources

This fat soluble vitamin is available from dark leafy green vegetables including spinach, mustard greens, turnip greens, Swiss chard, collard greens and romaine lettuce. Other excellent choices include broccoli, cabbage, Brussel sprouts, asparagus, celery, cauliflower, green peas, bell peppers, tomatoes, summer squash, beans, canola and soybeans. Strawberries, pears and cranberries and papayas are good fruit choices. It is also in cereals, meat and dairy products. Vitamin K is naturally produced from the beneficial gastrointestinal bacteria in the body.