What Are Fat-Soluble Vitamins?

Vitamins are needed in small quantities to perform invaluable functions. They are required for normal function, growth, and maintenance of body tissues. Without a sufficient quantity of any vitamin, a deficiency will occur with a subsequent decline in health. Fortunately, a balanced diet is often sufficient enough to meet your needs.

Vitamins fall into two classes: fat-soluble and water-soluble. Their solubility will determine how the vitamin is absorbed and transported by the bloodstream, whether or not it can be stored in the body, and how easily it can be lost from the body. Requirements for each of the vitamins are based on age, gender, pregnancy, and lactation.

The fat-soluble vitamins are A, D, E, and K. Adequate absorption of these vitamins is dependent on efficient fat intake and absorption. Except for vitamin K, fat-soluble vitamins are not easily excreted from the body, so they can be toxic at excessive levels. The only way to reach toxic levels would be through taking supplements, not through your diet. This is another case when balance is the key, and excessive amounts can cause harm.

Vitamin A is abundant in our food supply, so there is little risk of a deficiency. It is needed for regulation of the immune system, vision, reproduction, bone growth, cell division, and cell differentiation. A deficiency will result in night blindness and a decreased immune system, resulting in a decrease in the ability to fight infections. This can occur from an inadequate diet, chronic diarrhea, and an excess intake of alcohol. Dietary sources of vitamin A include

• whole eggs,
• milk,
• liver,
• fortified cereals,
• sweet potatoes,
• cooked spinach,
• fresh mango,
• cooked acorn squash,
• cooked kale,
• cooked broccoli, and
• margarine.