The Four Fat Soluble Vitamins are Vitamins A, D, E and K
- Vitamin A is gives you healthy skin and eye sight. It’s involved in immune function and cell growth, playing a critical role in the formation and maintenance of your organs. Take care of your eyes, heart, lungs and kidneys by getting enough vitamin A.
- Vitamin D is necessary for the health and maintenance of good strong bones because it helps the body absorb calcium. Apart from its relationship with calcium, vitamin D helps your muscles to function, your nerves to carry messages and the immune system to fight off bacteria and virus invasions. Ward off illness and osteoporosis with vitamin D.
- Vitamin E is chalk full of antioxidants that fight free radicals. Think of antioxidants as cellular armor, protecting cells from the damage free radicals can cause. We’re exposed to free radicals all the time – cigarette smoke, air pollution, and ultraviolet light from the sun being a few examples – so getting enough vitamin E is a big deal. Vitamin E is like vitamin D in that it also helps bolster the immune system and ward off pesky invading bacteria and viruses.
- Vitamin K is responsible for healthy blood clotting by synthesizing the proteins that are responsible for medicating coagulation (blood clotting) and anticoagulation. Those with a vitamin K deficiency have a tendency to bleed excessively. Quick (disturbing) fact: many rodent poisons are compounds that interfere with vitamin K and kill by inducing lethal hemorrhage (bleeding).
Fat Soluble Vitamins Are Stored in the Body So Don’t Overdo It
If a vitamin is fat-soluble it means it can be stored in the liver. Since the body stores any excess fat-soluble vitamins ingested, mega dosing could lead to toxic levels. But over dosing on vitamins is hard to do if you’re minding what you put in your body and are doing your own research. Over dosing on vitamins is for the unattentive and misinformed. It’s nothing to take lightly though.
Yes, your body needs the nutrients, but too much and you’ll poison your organ systems.
Are you mega dosing? Mega dosing refers to taking 10x the recommended daily allowance (RDA) or dietary reference intake (DRI) of a particular vitamin. Not sure? Check this out.
Vitamins Stored in the Body are Absorbed by Lipids in the Intestinal Tract
Fat in the intestines scoops up fat-soluble vitamins and stores it. There’s your clue on how to take fat-soluble vitamins. Any ideas? The best way to take fat-soluble vitamins is when eating something fatty! No, I’m not giving you the green light to have oily french fries or a dripping cheese burger just so your body can absorb the vitamins. But if you don’t eat something when taking vitamins your body won’t absorb any of the precious (and expensive!) vitamins you are taking. Make sure your body is absorbing the vitamins you’re taking. Downing a glass of milk with fat soluble vitamins will do the trick.
You Can Add Fat-Soluble Vitamins to Your Diet Naturally or Stick with a Multi-Vitamin
If you like the idea of improving your eye sight, clearing up your skin, improving muscle function, fighting free radicals and strengthening your bones, you’re dying to know where you can get your fix of vitamins A, D, E and K. Throw back a multi-vitamin every day or bulk up on the foods below.
- Vitamin A: Butternut squash, carrots and cooked collard greens
- Vitamin D: Canned pink salmon, canned sardines and vitamin D fortified milk
- Vitamin E: Hazelnuts, canola oil and olive oil
- Vitamin K: Raw kale, spinach and broccoli
Quick fact: Foods that contain fat soluble vitamins will not lose their nutritious value when cooked.
Beyond Fat-Soluble Vitamins: Getting the Nutrients You Need
If you’re looking for an interesting read that’s chalk full of facts you can use to get your body running in tip-top condition, check out Jillian Michaels’s Master Your Metabolism. One of the ‘master lifestyle strategies’ she talks about is restoring lost nutrients. Jillian says more than 80% of Americans are severely nutrient-deficient and a lot of it has to do with the fact that there’s a serious lack of biodiversity in this country and our soil is in a sad state. Food is not nearly as nutritious as it once was. A healthy diet is essential, she says, but there are key vitamins and nutrients that are essential for proper hormone function that you’ll have a hard time getting without a multi vitamin. Check back throughout the week for tips on how to make sure you’re getting the nutrients your body needs.