Diet for Health: Fat Soluble Vitamins

By  ,  Onlymyhealth editorial team
Jan 16, 2013

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Vitamins are essential nutrient group that facilitates many of the body’s mechanisms and functions. The health benefits of vitamins include the ability to prevent and treat various diseases including heart problems, high cholesterol levels, eye disorders and skin disorders.



Vitamin A, D, E and K are fat-soluble vitamins. These vitamins are stored in the liver and fatty tissues in the body. As they are stored in the body and eliminated much more slowly than water-soluble vitamins they need not be consumed as often as water-soluble vitamins. If your intake of fat soluble vitamins is much higher than you need then it could become toxic. Human body is especially sensitive to excess of vitamin A and vitamin D. So before you start any vitamin supplement consult your doctor. If you eat a well balanced and nutritious diet your body will get all the vitamins in enough quantity and you won’t need supplements.


Fat-soluble vitamins


                    Food sources
Vitamin A Vitamin A and its precursor beta-carotene beta-carotene is converted by the body to the vitamin.Needed for vision, helps to form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin. Vitamin A comes from animal sources (retinol): fortified milk, cheese, cream, butter, eggs, meat, milk, cheese, cream, liver, kidney, cod, and halibut fish oil.

Beta-carotene (is derived from plant sources): carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach, and most of the dark green, leafy vegetables.
Vitamin D helps the body to absorb calcium, and helps to keep the right amount of calcium and phosphorus in the blood. Egg yolks, liver, fatty fish, fortified milk and other dairy products, fortified margarine. The skin can make vitamin D when it is exposed to sunlight
Vitamin E Antioxidant; helps in formation of red blood cells and helps the body to utilize vitamin K. Wheat germ, corn, nuts and seeds, egg yolk, spinach and other green leafy vegetables, polyunsaturated vegetable oils -- corn, sunflower, soybean, cottonseed
Vitamin K Needed for proper clotting of blood cabbage, cauliflower, green leafy vegetables, cereals, soybeans, and other vegetables, is made in the intestinal tract by the bacteria.




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