Download Fat-Soluble Vitamins - Cherokee Public Health

Fat-Soluble Vitamins
Vitamins play an important role in maintaining optimal health by helping carry out vital reactions that
occur in our bodies. Vitamins are divided into two groups: fat-soluble vitamins and water-soluble
vitamins. The fat-soluble vitamins will be the focus in this article, which consists of vitamins A, D, E, and
K. Each are responsible for different processes and come from a variety of different food sources.
Did you know that the leading cause of blindness in the WORLD is due to a
vitamin A deficiency?!?! Vitamin A, also known as retinol or beta-carotene,
plays an important function in eye health. Vitamin A is also acts as an
antioxidant, which aids in cancer prevention. We also need vitamin A to
maintain a healthy immune system and for the development of the lining of
our skin, lungs, gut, and urinary tract. Vitamin A is rich in some animal
products such as liver, dairy products, fish, fish oils, and fruits and vegetables
of bright red, orange, and yellow color such as carrots, watermelon, papaya, tomatoes, pink grapefruit,
pumpkin, and bell peppers. So, your parents weren’t lying to you when they said carrots are good for
your eyes!
Do you know what the most common nutritional deficiency in the WORLD
is? Vitamin D! Vitamin D, also known as cholecalciferol or ergocalciferol,
plays a vital role in bone health, because it helps regulate calcium. A
deficiency in vitamin D can lead to soft, weak bones. In children this is
known as rickets and in adults it is known as osteomalacia. Food sources of
vitamin D include fatty fish, vitamin D fortified cereal, milk, and orange
juice. However, our bodies are able to produce vitamin D by using sunlight
to help convert a form of cholesterol into vitamin D. It is recommended to
spend about 15 minutes a day in sunlight to create the needed amount of
vitamin D.
Vitamin E, also known as tocopherol, is another fat-soluble vitamin, but is not common to find
deficiencies here in the United States. Vitamin E functions as an antioxidant, which is important to
maintain healthy cells and aid in cancer prevention. Vitamin E is found in foods of animal origin, as well
as in olive oil and vegetable oils such as corn oil, soybean oil, and safflower oil.
Vitamin K, also known as phylloquinone or menaquinone, is the final fat-soluble vitamin and plays a very
important role in blood clotting. A deficiency can lead to poor blood clotting and hemorrhage. Green
leafy, vegetables such as spinach and kale are very rich in vitamin K. Some animal food sources such as
aged cheese, liver, and eggs have small amounts of vitamin K, as well. Due to specific food-medication
interactions, it is important to discuss vitamin K consumption with your physician and registered
dietitian if you are currently taking an anticoagulation medication such as Warfarin.
All of these fat-soluble vitamins have several things in common. Fat-soluble vitamins all require a little
bit of fat in the diet in order to be absorbed (which is partly why they are called “fat-soluble”). These
types of vitamins are also stored in the body when consumed in excess, which is why we may not
necessarily need to consume them every single day. However, because they are stored in the body they
can become toxic if consumed in excess. Therefore, be sure to talk to your physician and registered
dietitian before taking supplements.
A few tips to help ensure that you are consuming adequate
amounts of each vitamins, as well as other essential
nutrients, include eating a diet rich in fruits and vegetables
and making sure to eat fruits and vegetables of MANY
different COLORS! Different colors of fruits and vegetables
correspond with different nutrients. Also, be sure to eat
balanced meals by following the MyPlate guidelines: make ½
of your plate fruits and vegetables, 1/4th of your plate grains
(whole grain when possible), 1/4th of your plate protein.
Don’t forget your 2-3 servings of low-fat/fat-free dairy each
day!
If you are interested in additional information regarding vitamins and/or other aspects of nutrition,
contact your local registered dietitian who can help create a meal plan that will provide you with all of
the essential nutrients for optimal health!
Leah Morris, MA Dietetic
University of Oklahoma Health Sciences Center (OUHSC) Dietetic Intern