Fat-Soluble Vitamins: Vitamins A, D, E & K
Fat-soluble vitamins include vitamins A, D, E, and K. Unlike water-soluble vitamins, these vitamins are absorbed along with dietary fat and can be stored in the liver and fatty tissues of the body.
Each of these fat-soluble vitamins has an important function. They support areas such as vision, bone health, immune function, normal blood clotting, and protection of our cells. Because the body can store these fat-soluble vitamins, getting enough is important, but more isn’t necessarily better.
Fat-Soluble Vitamins and Their Role in Health
Fat soluble vitamins play an important role in the health of our body. Most fat-soluble vitamins are found in animal products. Let’s discuss a few of the main benefits of each vitamin.
- Vitamin A is used by the body to maintain healthy vision and healthy skin. It also helps your bones and teeth to grow. Our mucous membranes are also helped by this vitamin, as well as being needed for embryonic and fetal development. It is found in animal products like liver, fish, oils, eggs, and dairy, as well as colorful plants like carrots, sweet potatoes, spinach and cantaloupe.
- Vitamin D is one of the most nutrient-deficient vitamins globally today. It helps the body absorb calcium through the small intestine, supporting bone health. It also helps with the mineralization of our bones (ability to store minerals). It is needed by our immune system and also plays a role in cell growth and inflammatory response. It is produced by our skin when we absorb the UVB rays from the sun and can be found in fatty fish like salmon, mackerel, cod liver oil, and egg yolks.
- Vitamin E acts as an antioxidant and helps protect the walls of our cells, neutralizing free radicals. It also supports our immune system, skin and eye health, and our heart and circulatory system. It is found in sunflower seeds, almonds, and hazelnuts as well as olive oil and leafy greens.
- Vitamin K helps our blood clot, heals wounds, and plays an important role in our bone health. Vitamin K-dependent proteins are involved in normal blood clotting and bone mineralization. Some research also suggests vitamin K may play a role in helping prevent calcium from building up in the arteries, although this is still being studied. Vitamin K1 can be found in green leafy vegetables like spinach, kale, and broccoli. Vitamin K2 is found in animal products and fermented foods like cheese.
Vitamins work together with minerals and other nutrients to support your overall health. A varied, whole-food diet is one of the best ways to provide your body with the nutrients it needs. You can also learn more about Water-Soluble Vitamins: B Vitamins & Vitamin C.
This article was originally published as part of the Sunshine Sharing newsletter series.
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