Sources of Fat Soluble Vitamins

Vitamins are classified either as water-soluble or fat-soluble. There are nine water-soluble vitamins (eight B complexes and vitamin C), which are excreted from the body via urine and need constant replenishment. There are four fat-soluble vitamins (A, D, E and K) stored in the fatty tissues and eliminated from the body much more slowly. Although concentrated fat-soluble vitamin supplements are available, the increased risk of toxicity is greater than with water-soluble vitamins. Acquiring the vitamins you need from food is a better option.

Vitamin A

• Raw carrots are a good source of vitamin A.

  Vitamin A, also called retinol, is best known for its role in vision support. It helps improve and maintain eyesight, plays a role in immune function and fights viral infections.

  Pre-formed retinol is only available in animal-based food sources, such as calves' liver, eggs and milk. There are plenty of non-animal sources of carotenoids, however, which are plant pigments the body turns into vitamin A. Good sources of carotenoids include carrots, sweet potatoes, spinach, squash, kale and red bell peppers.

Vitamin D

• Many dairy products contain supplemental vitamin D.

  Vitamin D is implicated in calcium metabolism and bone health, particularly in maintaining bone density and preventing osteoporosis. Exposure to the ultraviolet rays of the sun causes the human body to produce vitamin D, but acquiring additional vitamin D from food sources is also recommended.

  Good sources of vitamin D include fish and seafood, such as salmon, sardines and shrimp, as well as many dairy products. Milk, and often cheese and yogurt, are fortified with extra vitamin D.

Vitamin E

• Spinach and Swiss chard are excellent sources of vitamin E.

  Vitamin E, or tocopherol, is a powerful antioxidant and can help prevent skin damage from ultraviolet rays, as well as prostate cancer and Alzheimer's disease. Good dietary sources of vitamin E include leafy greens--like spinach, mustard or turnip greens and Swiss chard--as well as sunflower seeds and almonds. Olives, papayas and blueberries also contain vitamin E.

Vitamin K

• Asparagus, broccoli and leafy greens are good sources of vitamin K.

  Vitamin K helps with proper blood clotting and plays a role in bone health, including preventing post-menopausal bone loss. It may also be implicated in the prevention of liver and prostate cancers.

  The main type of vitamin K is called phylloquinone and is produced by plants. As such, good sources of vitamin K include leafy greens, like spinach, kale and collard greens, as well as brussel sprouts, broccoli, asparagus, parsley and romaine lettuce.