1. 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

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

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

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

5. 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.

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

7. 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

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

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

10. 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.

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

12. 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

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

14. 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

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

16. 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

17. 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

18. 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

19. 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