FAT SOLUBLE VITAMINS & HOW THEY SUPPORT YOUR HEALTH

Dec 8

Fat soluble vitamins are nutrients that are found in higher fat foods and require an adequate amount of fat to properly be absorbed in the body. Due to diets low in fat or diets devoid of nutrients, some of these key nutrients are easy to be deficient in. Fat soluble vitamins are vitally important for immune health, hormone health and brain health.

Let’s discuss what these key nutrients are and how they can support your health!

VITAMINS A, E, D & K: LET'S BREAK 'EM DOWN…

VITAMIN A

You may have heard that eating orange foods like carrots are good for your eyes. This is partially true! Orange foods like sweet potatoes and carrots contain beta carotene. This is the precursor to vitamin A. The body converts beta carotene into retinol, the active form of vitamin A. However, research suggests this conversion is not very efficient - though, that doesn’t mean you shouldn’t eat carrots or sweet potatoes! That said, aiming to get your vitamin A in its most bioavailable form will go a long way to supporting your body. Vitamin A supports your endothelial lining (this is a thin membrane that lines the inside of your heart and blood vessels), it supports your immune system, and helps reduce inflammation in the body.

Where can you find foods high in vitamin A?

Fish
Shellfish
Eggs- specifically the egg yolk
Butter/ghee
Cod liver oil
Orange and red vegetables such as carrots, sweet potatoes, orange and red peppers etc.

VITAMIN E

Vitamin E is a powerhouse of an antioxidant and helps fight free radicals and inflammation in the body. Vitamin E also supports cardiovascular health and has been shown to be supportive in improving circulation, blood pressure and reducing LDL cholesterol. It is best absorbed when taken with its cofactors of selenium, vitamin C and vitamin B3.

What foods contain adequate amounts of vitamin E?

Avocados
Almonds and hazelnuts
Flaxseeds and sunflower seeds
Wild caught salmon
Cod liver oil

VITAMIN D

Vitamin D is known as the “sunshine vitamin”. Our body synthesizes vitamin D from cholesterol when exposed to sunlight (without sunscreen). Vitamin D is essential for hormone health, supporting proper immune function, reducing inflammation and for proper bone growth. It also helps retain important minerals such as calcium and phosphorus.

You can find vitamin D in food sources such as:

Egg yolks
Mushrooms
Salmon
Fortified dairy products
Sardines
Oysters
Mackeral

Getting outside in the sun for 15-30 min per day without sunscreen (this is not a suggestion to get sunburned) can be one of the most effective ways to increase your vitamin D levels.

VITAMIN K

Vitamin K is fairly overlooked as an important fat soluble nutrient. Vitamin K plays a key role in blood clotting, along with vitamin D, it supports bone health and reduces the calcification of blood vessels and arteries. It may even potentially reduce the risk of heart disease. Unlike the other fat soluble vitamins, vitamin K isn’t stored in the body in large amounts and many people are deficient in this important nutrient, especially those who struggle to digest and absorb fats or who eat a diet devoid of foods with higher levels of vitamin K.

Where can you find Vitamin K?

Leafy greens such as dandelion greens, swiss chard, kale and brussel sprouts all contain K1 which is converted to bioavailable K2 in a healthy gut microbiome.
Fermented soy such as natto
Egg yolks
Liver
Butter

Like many nutrients, we need a proper balance and aiming to get your nutrients from whole food sources will always be best over choosing supplements. The benefits of eating your nutrients extends beyond just getting certain nutrients, but getting their cofactors that help them work better too! No nutrient works in isolation and nature has a pretty solid way of making sure we can get most of what we need from foods that grew in the ground, on a tree or came from land and/or water.

Are there any foods listed above that you could incorporate more of into your diet?

REFERENCES

https://pubmed.ncbi.nlm.nih.gov/12001013/

https://pubmed.ncbi.nlm.nih.gov/20655952/

https://openheart.bmj.com/content/8/2/e001715

UNTIL NEXT TIME - COACH COURTNEY