Foods such as meat, grains and vegetables contain essential vitamins that are absorbed into the bloodstream to provide nutritive support to the body. Before being carried off to their respective tasks, the vitamins are dissolved in either water or fat and converted to a form that is easier for the bloodstream to manage. Since excess storage of vitamins can result in toxicity, the accumulative nature of fat is simultaneously beneficial and hazardous.
Definition
The term "fat-soluble" refers to vitamins that are capable of dissolving in the body's fatty tissue. Unlike water, a fat solvent acts as a repository, storing the absorbed vitamins in fat and liver tissue until the body is ready to use them. The continual storage of fat-soluble substances means that these vitamins don't have to be consumed as often as water-soluble vitamins. The body is capable of functionally normally for weeks or longer without daily consumption of fat-soluble vitamins when there are sufficient stores in the fatty tissue, according to Frances Sizer, M.S., and Ellie Whitney, Ph.D., in "Nutrition: Concepts and Controversies."
Types
Fat-soluble vitamins are primarily found in oils and animal products, such as meats and dairy foods. Vitamins A, D, E and K are all fat-soluble nutrients that play a major role in maintaining your long-term health. For example, vitamin A contributes to the maintenance of skin and mucous membranes that protect the body from infections, according to the Colorado State University Extension website.
Deficiency
Disease, a poor diet, an extremely low consumption of dietary fat or other factors can lead to a deficiency of fat-soluble vitamins. Health conditions that affect the digestive organs, such as liver disease, are the most common cause of fat malabsorption, or the inability to absorb fat properly. Malabsorption prevents the body from storing fat-soluble nutrients, resulting in a deficiency. Diarrhea, vision impairment, intestinal infections and bleeding are among the symptoms associated with deficiencies of vitamins A, D, E and K.
Dangers
Since fat acts as both a solvent and storehouse, overconsumption is more common for fat-soluble vitamins than water-soluble vitamins. A normal diet is not likely to provide excessive nutrients, but the use of vitamin supplements can cause your fat-soluble vitamin intake to reach toxic levels. A daily fat-soluble vitamin intake level exceeding 3,000 mcg. is considered a potential hazard for non-pregnant adults aged 19 to 70, according to the National Academy of Sciences National Research Council.
References
- Colorado State University Extension: Fat-soluble Vitamins
- "Nutrition: Concepts and Controversies"; Frances Sizer, Ellie Whitney; 2008
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