Vitamins are compounds that are not made in the human body but are needed for healthy nutrition and normal growth. Because vitamins are not self-made, they need to be consumed through a healthy and balanced diet.

There are two types of vitamins:

  • Fat-soluble vitamins – These are absorbed, stored and removed in the body through fat.
  • Water-soluble vitamins – These are absorbed, stored and removed through water.

Today, we’ll take a look at fat-soluble vitamins. Below is a table that explains the role that each fat-soluble vitamin plays in the body and what food sources you can include in your diet.

Vitamin Function Sources
Vitamin A Important for vision, bone growth and cellular processes. The immune system needs vitamin A for normal function. liver, kidney, milk, eggs, cheese, butter and cod liver oil, carrot, spinach, pumpkin, rockmelon, apricot, mango, peas and capsicum
Vitamin D Essential for bone and tooth mineralization as well as being important for the body’s individual cell function. 3 x 15 minutes sessions of sun per week.

Food sources include salmon, tuna, mackerel, eggs, milk and margarine, mushrooms

Vitamin E Vitamin E’s main role is to help inhibit cell damage; it also assists in function of the immune system. It is also an antioxidant. tuna, margarine and mayonnaise, sunflower oil, olive oil, soybean oil, almonds, peanuts, hazelnuts, sweet potato, and palm oil
Vitamin K Essential for blood clotting, good bone health and kidney function. beef, milk and eggs, kale, broccoli, spinach, soy bean oil, canola oil, olive oil, strawberries and oats


It is important that you consume the right amount of each vitamin; eating too little of certain vitamins, as well as eating too much can lead to health issues – deficiency on one end and toxicity at the other.

For more information, consult a Dietitian.

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Chris Everingham is an International Athlete, National Strength & Conditioning Coach for the Philippine Volcanoes rugby team, qualified Dietitian, Nutritionist and educator. Chris combines over 11 years of health and fitness experience to deliver the best strategies to grow your mindset, rewire your habits and transform your life. Watch The #AskEvro Show where he talks about health, nutrition, exercise, mindset and peak performance strategies at