The number of vitamins present in food can vary depending on factors such as the specific type of food, where it was grown, and how it was prepared. There are four vitamins (1) that are classified as fat-soluble vitamins A, D, E, and vitamin K.
Fat-soluble vitamins
It is generally recommended to consume
a varied diet that includes a wide range of nutrient-rich foods in order to get
an adequate intake of all essential nutrients. Let’s have a look,
1. Vitamin
A:
Vitamin A is a group of compounds that
is important for maintaining healthy vision, immune function, and reproduction.
It is found in animal-derived foods
such as liver, dairy products, and fish, as well as in plant-derived foods such
as orange and yellow fruits and vegetables.
2. Vitamin
D:
Vitamin D is important for maintaining
healthy bones and teeth, and it helps the body absorb calcium from the diet.
It is synthesized by the body when the
skin is exposed to ultraviolet rays from the sun, and it is also found in some
foods such as fatty fish, egg yolks, and fortified foods.
3. Vitamin
E:
Vitamin E is a group of compounds that
acts as an antioxidant,
protecting cells from damage caused by free radicals. It is found in vegetable
oils, nuts, seeds, and leafy green vegetables.
4. Vitamin
K:
Vitamin K is important for the
synthesis of blood-clotting proteins and the maintenance of healthy bones. It
is found in green leafy vegetables, vegetable oils, and dairy products.
Read:
Which of
the following foods is lowest in vitamin C
Fat soluble vitamins foods
Here are some examples of foods that
are good sources of the four fat-soluble vitamins,
1. Vitamin
A:
- Liver
- Dairy products
- Fish
- Orange
- Yellow fruits
- Sweet potatoes
- Carrots
- Cantaloupe
2. Vitamin
D:
- Salmon (fatty fish)
- Mackerel (fatty fish)
- Egg yolks
- Milk (fortified foods)
- Orange juice (fortified foods)
- Cereals (fortified foods)
3. Vitamin
E:
- Olive (vegetable oil)
- Canola (vegetable oil)
- Sunflower oil (vegetable oil)
- Almonds (nuts and seeds)
- Sunflower seeds (nuts and seeds)
- Hazelnuts (nuts and seeds)
- Spinach (leafy green vegetables)
- Broccoli (leafy green vegetables)
4. Vitamin
K:
- Kale (leafy green vegetables)
- Spinach (leafy green vegetables)
- Broccoli (leafy green vegetables)
- Canola (vegetable oil)
- Soybean oil (vegetable oil) (2)
- Dairy products
Final Note
Because fat soluble vitamins are
absorbed and stored in the body's fatty tissue, they do not need to be consumed
as frequently as water-soluble vitamins. However, it is important to consume
these vitamins in appropriate amounts, as excessive intake of fat-soluble
vitamins can be harmful.
If you have specific dietary needs or
concerns, it is always a good idea to speak with a registered dietitian. They
can provide you with personalized recommendations based on your individual
needs.
 Read: Is ritual multivitamin safe