Fat Soluble Vitamins What is a fat soluble vitamin? It is a vitamin that dissolves in fat and can’t dissolve in water. What does this mean? The foods that contain these vitamins will not lose them when cooked. The body doesn’t need these everyday and stores them in fat and in the liver when not used. Mega doses of these vitamins can be toxic

Four Fat-Soluble Vitamin A Vitamin D Vitamin E Vitamin K

Vitamin A is Found in: Carrots Spinach and other greens Sweet potatoes Winter squash Broccoli Apricots Fat-free and low-fat milk

Vitamin A Major Functions Promotes vision Promotes Growth Prevents drying of skin and eyes Promotes resistance to bacterial infection and overall immune system function

Vitamin A The RDA is 700 micrograms for women and 900 micrograms for men Most adults in North America have liver reserves 3 to 5 times greater than needed to provide good health ,so no supplement is usually necessary.

Deficiencies that can occur are: Vitamin A Deficiencies that can occur are: Night blindness Xerophthalmia Poor Growth Dry Skin

Vitamin A It can be toxic if you take to much vitamin A The upper level is 3000 mg per day for men and women This can cause fetal malformations, hair loss, bone pain and fractures

Vitamin D is found in: Vitamin D fortified milk Fortified breakfast cereals Fish oils Sardines Salmon

Vitamin D Major Functions Increases absorption of calcium and phosphorus Maintain optimal blood calcium and calcification of bone

Vitamin D The RDA for vitamin D is 5-15 micrograms Other than being a vitamin, vitamin D is also a hormone. Its main function as a hormone is to help regulate calcium and bone metabolism.

Deficiencies that can occur: Vitamin D Deficiencies that can occur: Rickets in children Osteomalacia in adults

Vitamin D The upper level for Vitamin D is 50 micrograms per day. To much can really cause problems in infants and children. It can cause growth retardation, kidney damage, and calcium deposits in soft tissue

Vitamin E is found in: Plant oils Some leafy green vegetables Eggs Whole grains Nuts and seeds

Vitamin E Major Functions: Prevents breakdown of vitamin A and unsaturated fatty acids It is also considered an antioxidant because it aids in protecting cells from free radicals that occur over time

Deficiencies that can occur: Vitamin E The RDA is 15 milligrams. Deficiencies that can occur: Hemolysis of red blood cells Nerve degeneration

Vitamin E The upper level for Vitamin E is 1000 milligrams per day. To much Vitamin E can cause muscle weakness, headaches, nausea, and inhibition of vitamin K metabolism

Vitamin K is found in: Green vegetables Liver Some plant oils Some calcium supplements It is also synthesized by bacteria in intestines and supplies us with 10% of daily need

Vitamin K Major Functions: Vitamin K is vital for blood clotting working along with various proteins and calcium Activates proteins present in bone, muscle, and kidneys, to give calcium-binding ability to these organs

Deficiencies that can occur: Vitamin K The RDA for Vitamin K is 90 micrograms for females and 120 micrograms for males There is no upper limit Deficiencies that can occur: Hemorrhage Fractures