How to Improve Your Fat-Soluble Intake

A healthy body needs proper nutrients and vitamins to thrive. The necessary vitamins encompass two categories -- water-soluble B vitamins and vitamin C, and fat-soluble vitamins A, D, E and K. Consuming foods rich in these vitamins generally ensures you receive the appropriate amounts of each vitamin. Unlike water-soluble vitamins, which the body excretes quickly, the body stores fat-soluble vitamins in fat cells and the liver for extended periods. Average adults normally do not need to increase their intake of fat-soluble vitamins, but some health conditions can inhibit the absorption of the vitamins. In this case, you can take steps to improve your fat-soluble intake.

Instructions

• 1

  Adjust your diet to include foods containing fat-soluble vitamins with each meal. Consume colorful vegetables and fruits like carrots, squash and cantaloupe as well as fish and liver to receive your daily intake of vitamin A. Include leafy green vegetables with your lunch and dinner to receive adequate amounts of vitamin K. Eat dairy products, eggs and whole grains daily to improve your intake of vitamins D and E.

• 2

  Take fat-soluble vitamin supplements or a multivitamin daily. Typically, a multivitamin contains the appropriate amount of each vitamin adults need to maintain healthy levels of each vitamin in the body. Have your doctor test for deficiencies in these vitamins and adjust the level accordingly.

• 3

  Sit out in the sun for up to 30 minutes, two times a week to increase your vitamin D intake. According to the National Institutes of Health, this short amount of time is sufficient for the average adult to enrich the amount of vitamin D stores in the body. The body naturally turns the ultraviolet rays absorbed in the skin into vitamin D.