Fat-soluble vitamins are essential vitamins needed by the body for proper functioning and protection against certain diseases and illnesses. Unlike water-soluble vitamins, fat-soluble vitamins are stored in fatty tissues of the body and do not dissolve in water. With the exception of vitamin D, fat-soluble vitamins cannot be produced by the body and must be obtained through food. Fat-soluble vitamins A, D, E, and K can be found in both plant and animal sources.
Vitamin A
Important for healthy eyes and skin, vitamin A also plays a role in building and maintaining strong bones and teeth. In addition, vitamin A is an important antioxidant that helps the body fight the harmful effects of free radicals. Some excellent dietary sources of vitamin A include: carrots, spinach, bell peppers, sweet potatoes, cantaloupe, turnip greens, tomatoes, green beans, and beef liver.
Vitamin D
Vitamin D also aids the body in building and maintaining strong teeth and bones. Vitamin D is needed by the body for the absorption and use of calcium, and vitamin D also regulates the body's use of phosphorous. While vitamin D can be made by skin being exposed to sunlight, those with limited time in the sun, especially during winter months, should eat a balanced diet with adequate amounts of vitamin D. Excellent food sources of vitamin D are salmon, cod liver oil, mackerel, fortified breakfast cereals, eggs, milk, and tuna.
Vitamin E
Important for maintaining a healthy reproductive system and nerves, vitamin E also promotes healthy skin. Vitamin E is also an antioxidant needed by the body for protection from free radicals. Some excellent food sources of vitamin E include: mustard greens, turnip greens, swiss chard, sunflower seeds, and almonds.
Vitamin K
Vitamin K is used by the body for blood clotting and also to make bone and kidney tissues. Vitamin K is also essential for healthy bones, especially in the elderly. Excellent sources of vitamin K include: brussel sprouts, broccoli, cabbage, asparagus, celery, green beans, cauliflower, spinach, romaine lettuce, and tomatoes.
Because of the body's ability to store fat-soluble vitamins, there is a risk of vitamin toxicity if the RDAs of vitamins A, D, E, and K are frequently exceeded.
References:
National Institutes of Health. (n.d.) Dietary Supplement Fact Sheets A, D, E, and K. Retrieved April 19, 2009 from Office of Dietary Supplements.
The George Mateljan Foundation. (n.d.) Vitamin A, Vitamin D, Vitamin E, Vitamin K Food Sources. Retrieved April 19, 2009 from WHFoods.
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