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Fat-soluble vitamins

There are 13 vitamins of which 4 are fat-soluble rather than water-soluble vitamins these are A, D, E, and K

Fat-soluble vitamins NEED Fat

Fat-soluble vitamins provide the most benefit when consumed alongside fat-containing foods. These vitamins will not dissolve in water so best absorbed when taken with higher-fat foods. Once absorbed into the body, fat-soluble vitamins are stored in fatty tissues and liver.

Vitamin A

This does not refer to one single vitamin but is a collection of compounds known as retinoids.

Role: maintaining healthy vision and the immune system.
Food:  Animal sources like liver provide the active components to help create retinols
Some plants also provide pro-vitamin A compounds known as carotenoid. The most common is called beta carotene found in Carrots, Kale and Spinach

Vitamin D

Vitamin D is a collective term used to describe a collection of compounds. Collectively, these are often referred to as calciferol. Produced naturally in the human body when the skin is exposed to the sunlight.

Role: aids in bone health and development and immune system support

There are two types found naturally

vitamin D-3 Cholecalciferol  found in animal fats

vitamin D-2 Ergocalciferol  found in plants, such as mushrooms which have been exposed to ultraviolet light

Vitamin E

Role: An antioxidant that can help the body destroy free radicals.

Vitamin E is broken down into eight different types, with the two main kinds being tocopherols and tocotrienols. Tocopherol contains the most abundant form of vitamin E.

Some water-soluble vitamins, such as C and B, help aid vitamin E’s functions.

Food: wheat germ oil,  sunflower seeds or oil, hazelnuts and almonds

Vitamin K

Role: helps the body form blood clots and reducing the buildup of calcium in the blood

vitamin K-1, found in plant sources
vitamin K-2, found in animal sources

Food: Kale, Spinach, parsley

Louise Burton-Payne

Passionate about feeding my body a plant-based vegan food to benefit my health, save the planet and protect animals.

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