N UTRITION B ASICS FAT SOLUBLE VITAMINS Ces

W HAT ARE FAT - SOLUBLE VITAMINS ? Vitamins A, K, E, & D Need fat to be absorbed in the small intestine Stored in the liver and in fat cells and are excreted more slowly than water soluble vitamins

V ITAMIN A

Role in Body Functions: Vision Produces pigments in the retina Promotes overall good vision, especially in low light Skeletal Tissue Promotes healthy teeth and bone development Cell Division & Differentiation Important in maintenance of all organs

V ITAMIN A Role in Body Function: Regulation of the Immune System Development of lymphocytes Promotes Healthy Cells of Eyes and Respiratory, Urinary, and Intestinal Tracts Maintaining the integrity of these membranes is important because they prevent bacteria from entering into the body and causing an infection.

D AILY R ECOMMENDED I NTAKES OF V ITAMIN A 19 years and older 3,000 IUs (900 mcg) 19 years and older 2,310 IUs (700 mcg) Pregnant 2,565 IUs (770 mcg) Lactating 4,300 IUs (1,300mcg) MenWomen

V ITAMIN A Food Sources of Vitamin A Dairy Products Fortified milk, Skim (1 cup = 500 IUs ) Whole milk (1 cup = 249 IUs) Cheese, Cheddar (1 oz = 284 IUs) Brightly colored fruits and vegetables Apricots Nectar, canned (1/2 cup = 1,651 IUs) Carrot, boiled ( ½ cup = 12,418 IUs) Sweet Potato, baked in skin ( 24,877 IUs) Vegetable Soup, canned chunky, ready to serve ( 1 cup = 5,820 IUs)

V ITAMIN A Food Sources of Vitamin A Green Leafy Vegetables Spinach, cooked ( ½ cup = 11,458 IUs) Kale, cooked ( ½ cup = 9,558 IUs) Broccoli, cooked ( ½ cup = 1,740 IUs) Animal sources Liver (3 oz beef = 27,185 IUs) Egg Yolks (1 whole egg = 280 IUs) Egg Substitute, Fortified ( ¼ cup = 226 IUs)

V ITAMIN K

Role in Body Function Coagulation (Blood Clotting) Essential for several proteins which stop bleeding through clot formation. Bone Metabolism and Calcium Absorption Aid in bone density and increases the absorption of calcium. Aids in Preventing Heart Disease Prevents hardening of arteries Antioxidant Prevents oxidative cell damage which can lead to certain types of cancer

F ORMS OF VITAMIN K 2 main forms: Phylloquinone – Most biologically active form Derived from plant sources Menaquinones- Contributes about 10% of total vitamin K needs Found in animal food sources

D AILY RECOMMENDED I NTAKES OF V ITAMIN K Adult 120 mcg/day MenWomen Adult 90 mcg/day Pregnant/Lactating 75 mcg/day for 18yrs and younger 90 mcg/day for19 yrs and older

S OURCES OF V ITAMIN K Green Leafy Vegetables (levels greater than 100 mcg/100 grams) Spinach ( 1 cup = 1027 mcg) Broccoli ( 1 cup = 220 mcg) Parsley, raw (1/4 cup = 246 mcg) Other Sources Liver Soy protein Egg yolks Cow’s milk Soybean, Olive, and Canola oil

V ITAMIN E

8 Different Types of Vitamin E Alpha-Tocopherol (α-tocopherol) Most Active form of Vitamin E Main function is as membrane-associated antioxidant Some research has shown Vitamin E to have a protective effect on cardiovascular disease and certain types of cancer

V ITAMIN E Role in the Body Antioxidant Prevents against free radicals Provides a line in defense against tissue damage by free radicals and oxidation. No evidence supplements of vitamin E provide extra protection Healing Increases healing of wounds through increasing cell proliferation and free radical protection.

R ECOMMENDED I NTAKES OF V ITAMIN E 14 yrs of age IU (15 mg/day ) 14 yrs of age IU (15 mg/day) Pregnant 22.5 IU (15 mg/day) Lactating 28.5 IU (19 mg/day) MenWomen

F OOD S OURCES OF V ITAMIN E Vegetable Oils Sunflower oil – 5.6 mg/Tbsp Safflower oil – 4.6 mg/Tbsp Corn oil – 1.9 mg/Tbsp Soybean oil – 1.3 mg/Tbsp Nuts Almonds – 7.4 mg/ounce Sunflower seeds – 6.0 mg/ounce Peanuts – 2.2 mg/ounce

F OOD S OURCES OF V ITAMIN E Green Vegetables Spinach, cooked mg/ ½ cup Broccoli, cooked – 1.2 mg/ ½ cup Grains Fortified Cereals – mg /ounce Wheat germ – 2.3 mg/ 2 Tbsp Other Sources Avocados – 2.1 mg/ ½ avocado Peanut Butter – 2.5 mg/ 2 Tbsp Tomato Sauce – 2.5 mg/ ½ cup

V ITAMIN D

Produced naturally in our bodies when skin is exposed to sunlight. Sun-derived vitamin D may be inadequate because: Lack of adequate regular sun exposure Decreased production with age Colder Climate / Long Winter Season Use of sunscreens Dark Skin = Greater amounts of the pigment melanin decreases ability to produce vitamin D.

V ITAMIN D Role in the Body Bone Development and Health Enhances calcium absorption in the intestine Immune Function Recent research has found Vitamin D aids in the prevention of autoimmune diseases such as inflammatory bowel disease and inflammatory arthritis. Increases body’s ability to eliminate microbes

V ITAMIN D Role in the Body Cell Differentiation Increases differentiation of cells while reducing the production of certain new types of cells (cancer cells). Recent research has shown vitamin D to be important in the prevention of certain types of cancers.

R ECOMMENDED D AILY I NTAKES OF V ITAMIN D 200 IUs (5 mcg) Not usually enough Recent research suggests 1,300 IUs (32 mcg) IUs (5-10 mcg) Recent research suggests 1,300 IUs (32 mcg) MenWomen

V ITAMIN D Food Sources (limited) Fish Cod Liver Oil (1 Tbsp = 1,360 IUs) Salmon, cooked ( 3.5 oz = 360 IUs) Tuna fish, caned in oil (3 oz = 345 IUs) Fortified Foods Fortified-Ready to Eat Cereals (1 cup = 40 IUs) Fortified Margarine (1 Tbsp = 60 IUs) Fortified Milk (1 cup = 98 IUs) Other Sources Egg yolk (1 whole egg = 20 IUs) Liver, beef (3.5 oz = 15 IUs)

F AT S OLUBLE V ITAMINS Vitamin A Vitamin K Vitamin E Vitamin D