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 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.