Fat-soluble vitamins

09 Aug Fat-soluble vitamins

Vitamin A (and its precursor*, beta-carotene)

A precursor is converted by the body to the vitamin.

Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health

Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver

Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)

Vitamin D

Needed for proper absorption of calcium; stored in bones

Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.

Vitamin E

Antioxidant; protects cell walls

Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds

Vitamin K

Needed for proper blood clotting

Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus; also produced in the intestinal tract by bacteria