FAST FACTS: FAT SOLUBLE VITAMINS

• Vitamins that require fat to be absorbed by the body

• Stored in fat cells and liver until needed, so they don't need to be consumed daily

• Can accumulate in the body and cause damage - avoid megadoses!

• Four essential fat-soluble vitamins: A, D, E, and K

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VITAMIN A

Benefits:

• Cell growth & development

• Controlling Inflammation

• Eye health & vision

• Immune system function

• Red blood cell production

Food Sources:

Bell peppers, bok choy, cantaloupe, carrots, dark leafy greens, fish, milk, liver, sweet potato, tropical fruits

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VITAMIN D

Benefits:

• Blood sugar regulation

• Bone development & maintenance

• Cell growth & development

• Immune system function

• Metabolism

Food Sources:

Egg yolks, fortified foods (milk, OJ, soy milk, etc.), liver (beef), mackerel, salmon, sardines, tuna.

The best sources of Vitamin D is the SUN!

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VITAMIN E

Benefits:

• Antioxidant protection

• Cognition & brain health

• Eye health & vision

• Immune system function

Food Sources:

Almonds, asparagus, avocado, dark leafy greens (beet greens, mustard greens, spinach, Swiss chard, turnip greens, etc.), sunflower seeds

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VITAMIN K

Benefits:

• Blood clotting

• Bone development & maintenance

• Cardiovascular health

• Cellular function

• Soft tissue integrity

Food Sources:

Asparagus, broccoli, bok choy, Brussels sprouts, cabbage, cauliflower, dark leafy greens, parsley

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