FAST FACTS: FAT SOLUBLE VITAMINS

  • Vitamins that require fat to be absorbed by the body

  • Stored in fat cells and liver until needed, so they don't need to be consumed daily

  • Can accumulate in the body and cause damage - avoid megadoses!

  • Four essential fat-soluble vitamins: A, D, E, and K

VITAMIN A


Benefits:

  • Cell growth & development

  • Controlling Inflammation

  • Eye health & vision

  • Immune system function

  • Red blood cell production

Food Sources:

Bell peppers, bok choy, cantaloupe, carrots, dark leafy greens, fish, milk, liver, sweet potato, tropical fruits

VITAMIN D


Benefits:

  • Blood sugar regulation

  • Bone development & maintenance

  • Cell growth & development

  • Immune system function

  • Metabolism

Food Sources:

Egg yolks, fortified foods (milk, OJ, soy milk, etc.), liver (beef), mackerel, salmon, sardines, tuna.


The best sources of Vitamin D is the SUN!

VITAMIN E


Benefits:

  • Antioxidant protection

  • Cognition & brain health

  • Eye health & vision

  • Immune system function

Food Sources:

Almonds, asparagus, avocado, dark leafy greens (beet greens, mustard greens, spinach, Swiss chard, turnip greens, etc.), sunflower seeds

VITAMIN K


Benefits:

  • Blood clotting

  • Bone development & maintenance

  • Cardiovascular health

  • Cellular function

  • Soft tissue integrity

Food Sources:

Asparagus, broccoli, bok choy, Brussels sprouts, cabbage, cauliflower, dark leafy greens, parsley

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© 2020 by Jessica Isaacs, RD