Fat Soluble Vitamins

As we have learned, vitamins are required by every process in our bodies. Vitamins, even though small, help the body to use energy and store energy from macronutrients (proteins, fats, and carbohydrates) and help to regulate the processes that go inside of each cell. There are 14 essential vitamins that our bodies need. These essential vitamins are then classified into two main groups, that is, water soluble and fat soluble vitamins. Here we will consider  the group of fat-soluble vitamins.

There are 4 fat-soluble vitamins. These are Vitamin A, Vitamin D, Vitamin E and Vitamin K. These vitamins are found in food sources, are absorbed into the bloodstream and attach to fat molecules as they travel through the body. In addition, fat soluble vitamins do not need to be replaced on a daily basis as they are stored by the body. 

Here is more information about each vitamin, the required dose, food sources, and functions:

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1) Vitamin A - Some of the functions of vitamin A include helping the body with growth, reproduction, and maintenance tasks. Recommended dose: from 700 micrograms to 3,000 microgams per day. Vitamin A can be found in eggs, liver, dark green, yellow, and red vegetables/fruits.

2) Vitamin D - Vitamin B helps to build and maintain bones and teeth. In addition, recent research suggests that vitamin D can regulate many of our body's genes. The regular dose goes from 5 micrograms to 15 micrograms, with an upper limit of 50 micrograms per day. It can be found in dairy products, egg yolk, and it can also be made when the skin is exposed to sunlight.

3) Vitamin E - Vitamin E serves as an antioxidant and also with immune functions. The recommended dose is 15 milligrams and the upper limit is of 1000 miligrams per day. It can be found in margarine, nuts, green leafy vegetables, and beans.

4) Vitamin K - Vitamin K helps with blood clotting and healthy bone development. The recommended dose goes from 90 micrograms to 120 micrograms and it can be found in green leafy vegetables, milk, dairy products, cereals, fruits.