Vitamins are micro nutrients classified into two categories i.e. water and fat-soluble vitamins. Fat-soluble vitamins play vital roles in the overall health of the body. They are the organic compounds that the body needs in small amounts to function properly and correctly.
Previously, we have discussed water-soluble vitamins so you can check out after this. In this article, we will focus on fat-soluble vitamins only. We will also discuss their functions, food sources, and more. So, stay with us until the end and read the complete article.
What Are Fat-Soluble Vitamins?
Fat-soluble vitamins are the types of vitamins that dissolve in fats and oils. They are stored in the body’s fatty tissues and liver for longer periods and can be used later. That is why, they are may not required regularly or in very small amounts as compared to water-soluble vitamins.
Fat-soluble vitamins such as vitamins A, D, E, and K play important roles in overall bodily functions. Each type plays different and unique vital roles in the body such as eye, hair, bones, healing wounds, etc.
Vitamin A:
Vitamin A is not a simple single vitamin but it has two forms or types .i.e retinoids and carotenoids. Retinoids are the active forms of vitamin A and are ready for use directly. While, carotenoids are the inactive forms of vitamin A that the body converts into active forms for use.
Functions: Vitamin A is essential for several functions such as overall eye health, immune system, reproductive system, etc.
Sources: Vitamin A is commonly found in many foods such as egg yolks, fish, carrots, liver, etc.
Vitamin D:
Vitamin D is a fat-soluble vitamin. It has several forms or types, i.e., D1, D2, and D3.
Functions: Vitamin D plays a role in absorbing “Calcium” and “Phosphate” which are important for bones and teeth health. It also supports the immune system hair and skin health, etc.
Sources: Vitamin D can be obtained from sunlight, and certain foods such as fish, egg yolks, milk, etc. It can also be obtained from supplements recommended by specialists.
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Vitamin E:
Least but not the last, vitamin E is a fat-soluble vitamin. It is a group of eight antioxidants that are similar structurally. These are divided into two groups i.e. Tocopherols and Tocotrienols.
Functions: Vitamin E acts as an antioxidant. It plays a vital role in protecting cells and tissues from damage by free radicals. It is also essential for the immune system, skin and hair health, etc.
Sources: Vitamin E can obtained from foods such as sunflower seeds and oils, nuts, mangoes, etc.
Vitamin K:
Vitamin K is the last one in fat-soluble vitamins. There are different forms or types of it, such as K1, K2, K3, K4, and K5.
Functions: Vitamin K plays the most vital role in blood clotting which helps to prevent excessive bleeding. It is also essential for bone metabolism.
Sources: Vitamin K is commonly found in foods such as leafy green vegetables, eggs, beans, etc.
Recommended Dietary Allowances (RDAs):
Fat-soluble vitamins dissolve in fats and are stored in the body’s liver and fatty tissues for longer. If you take fewer or larger amounts than required for the body you may face health problems. Recommended dietary allowances for fat-soluble vitamins depend on age, gender, and health conditions. To prevent deficiencies and toxicities people should obtain the following amounts:
|
Age Group |
Gender |
Vitamin A RDA (mcg RAE/day) |
Vitamin D RDA (mcg/day) |
Vitamin E RDA (mg/day) |
Vitamin K RDA (mcg/day) |
Vitamin A UL (mcg RAE/day) |
Vitamin D UL (mcg/day) |
Vitamin E Ul (mg/day) |
Vitamin K UL (mcg/day) |
|
1-3 years |
Both |
300 |
15 |
6 |
30 |
600 |
50 |
200 |
ND |
|
4-8 years |
Both |
400 |
15 |
7 |
55 |
900 |
75 |
300 |
ND |
|
9-13 years |
Both |
600 |
15 |
11 |
60 |
1700 |
100 |
600 |
ND |
|
14-18 years |
Male |
900 |
15 |
15 |
75 |
2800 |
100 |
800 |
ND |
|
14-18 years |
Female |
700 |
15 |
15 |
75 |
2800 |
100 |
800 |
ND |
|
19-70 years |
Male |
900 |
15 |
15 |
120 |
3000 |
100 |
1000 |
ND |
|
19-70 years |
Female |
700 |
15 |
15 |
90 |
3000 |
100 |
1000 |
ND |
|
Pregnants |
770 |
15 |
15 |
90 |
3000 |
100 |
1000 |
ND |
|
|
Breastfeedings |
1300 |
15 |
15 |
90 |
3000 |
100 |
1000 |
ND |
Keys:
-
RAE: Retinol Activity Equivalents.
-
ND: Not Determined
Conclusion:
In conclusion, we have learned what are fat-soluble vitamins, their functions, and their sources. There are four vitamins that are soluble in fats .i.e vitamins A, D, E, and K. They are stored in the body’s liver and fatty tissues for a longer time and used in the future. Fat-soluble vitamins are not required regularly or should be consumed in small amounts.
So in case, you are getting amounts more than your body requires it may cause toxicity. You should consume the amounts according to your age, gender, and health problems. You should consult with specialists for diets and supplements. Lastly, if you have any questions or queries, so don’t be shy. Just ask or give suggestions in the comments box to support us. We will come up with more informative articles that will answer questions. Thank you.
