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Which Vitamins Are Fat Soluble?

Nadia Galinova
Translated by
Nadia Galinova
Fat-soluble vitamins

Vitamins are essential nutrients that your body needs in small amounts for various functions in the human body. Vitamins are divided into two groups: water-soluble vitamins (B-complex and C) and fat-soluble vitamins (A, D, E, F and K).

Unlike water-soluble vitamins, which need to be changed regularly in the body, fat-soluble vitamins are stored in the liver and adipose tissue and are eliminated much more slowly than water-soluble vitamins.

Because fat-soluble vitamins are stored for long periods of time, they usually pose a greater risk of toxicity than water-soluble vitamins if an excess amount has been taken.

A normal and well-balanced diet will not lead to toxicity for healthy individuals. However, taking vitamin supplements that contain megadoses of vitamins A, D, E and K can lead to toxicity. Remember that the body needs only small amounts of each vitamin.

Although diseases caused by lack of fat-soluble vitamins are rare, symptoms of mild deficiency can develop without adequate amounts of vitamins in the diet. In addition, some health problems can reduce fat absorption and in turn reduce the absorption of vitamins A, D, E and K.

Vitamin A

Carrots and broccoli

Vitamin A, also called retinol, has many functions in the body. In addition, it helps the eyes adapt to slight changes, vitamin A plays an important role in bone growth, tooth development, reproduction, cell division and gene expression. Also, the skin, eyes and mucous membranes of the mouth, nose, throat and lungs depend on vitamin A to stay moist.

The best way to ensure that your body is getting enough vitamin A is to eat a variety of foods. Vitamin A is supplied mainly from certain foods of animal origin such as milk and dairy products, fish and liver. Some foods of plant origin contain beta-carotene, an antioxidant that the body converts to vitamin A.

Beta carotene, or provitamin A, comes from fruit and vegetables. Carrots, pumpkin, winter pumpkins, dark green leafy vegetables and apricots are rich sources of beta carotene. Night blindness and very dry, rough skin may indicate vitamin A deficiency. Other signs of a possible vitamin A deficiency include reduced resistance to infections, defects in tooth development and slower bone growth.

Vitamin D


Vitamin D plays an important role in the body's absorption of calcium and phosphorus. It increases the amount of calcium that is absorbed by the small intestine and helps to form and maintain bones. Children especially need adequate amounts of vitamin D to develop healthy bones and healthy teeth.

The main dietary sources of vitamin D are milk and other dairy products enriched with vitamin D. Vitamin D is also contained in oily fish (such as herring, salmon and sardines), as well as cod liver oil. In addition to vitamin D from food, we get vitamin D through our skin from sunlight.

Vitamin E

Which Vitamins Are Fat Soluble?
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Vitamin E is found in 7 main forms, which are called tocopherols. The most active tocopherol is the so-called alpha-tocopherol. It is extremely useful in the fight against infertility, which is why it is often found as a vitamin against infertility.

Vitamin E acts as an antioxidant, protecting vitamins A and C, red blood cells and essential fatty acids from destruction. Studies from a decade ago found that taking antioxidant supplements such as vitamin E can help prevent heart disease and cancer. On the other hand, there are many studies that show a link between regular eating of antioxidant-rich fruit and vegetables and a lower risk of heart disease, cancer and a number of other diseases.

Vitamin K

Which Vitamins Are Fat Soluble?
Image: Iliana Parvanova

Naturally produced by bacteria in the gut, vitamin K plays an essential role in normal blood clotting and helps promote bone health. Good dietary sources of vitamin K are green vegetables such as turnips, spinach, cauliflower, cabbage and broccoli, and some vegetable oils, including soybean oil, cottonseed oil, canola oil and olive oil. Animal foods, in general, contain limited amounts of vitamin K.

Vitamin F

Which Vitamins Are Fat Soluble?

Vitamin F is actually a complex of 2 essential fatty acids - linoleic and linolenic. A natural rich source of vitamin F is fish oil and some vegetable oils, especially grape seed oil. Vitamin F is extremely good for health, especially because of its antisclerotic and anti-rhyming properties. Consumption of products rich in this vitamin helps to normalize metabolic processes, reduce inflammation, protects against skin and rheumatic diseases. Vitamin F also helps with persistent hair loss.

It turns out that the vitamin has another very valuable property - to increase the absorption of other important vitamins - A, B, D and E. Regular intake of vitamin F preserves the youth of the skin, making it a powerful ally in the fight against premature aging.

To get all the nutrients you need, regularly include vitamin salads and detox drinks in your diet.


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