Fat-soluble vitamins include vitamins A, D, E and K. The body absorbs fat-soluble vitamins similarly to the way it absorbs fat, according to the University of Maryland Medical Center. Vitamin A is important for skin and eye health and encourages the development of teeth and bones. Vitamin D promotes strong bones and teeth and expedites the absorption of calcium. Vitamin E is an antioxidant that protects cell membranes while vitamin K plays a key role in the blood-clotting process. Since the body doesn't require fat-soluble vitamins on a daily basis, excess amounts are kept in the liver until they are needed.
Fruits and Vegetables
Many vegetables and fruits contain at least one fat soluble vitamin. Vitamin A can be found in leafy green vegetables, sweet potatoes, winter squash, carrots and cantaloupe. Carrots, sweet potatoes, apples, bananas and cantaloupe also contain vitamin E. Vitamin E is also found in asparagus and corn. Good fruit and veggie sources of vitamin K include blueberries, kiwi fruit, avocado, Brussels sprouts, spinach, cauliflower and cabbage.
Milk and Dairy
Milk contains vitamins A, D, E, and K, according to Cornell University. Skim and low-fat milk is fortified with vitamin A to ensure its nutritional value is equal to whole milk. Milk is typically fortified with vitamin D. Milk also contains only small amounts of vitamins E and K.
Dairy products are the main food source of vitamin D, according to Medline Plus. A number of dairy products are fortified with vitamins A and D (See Reference 3) Examples include cream, butter, margarine, cheese and egg yolk.
Whole Grains, Nuts and Seeds
Vitamin E can be found in a variety of nuts and whole grain products. Whole grain foods include whole wheat bread, brown rice, wild rice, barley and oatmeal. Hazelnuts, almonds, peanut butter and sunflower seeds are all excellent sources of vitamin E, notes the University of Pittsburgh Medical Center.
Meat and Fish
Salmon, tuna, scallops, sardines, cod, crab and lobster are all rich in vitamin E. Halibut, meat, kidney and liver are good food sources of vitamin A. Liver also contains vitamin K, according to the Colorado State University Extension Service.
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