How to Dissolve Vitamins

Vitamins are compounds required by your body for growth, development and proper function. In total, 13 vitamins are necessary; they are vitamins A, C, D, E, K and B-complex vitamins. Generally, you acquire the bulk of your vitamins through your diet, which is one of the primary reasons to eat varied and balanced meals. Your body also naturally makes vitamins D and K. Vitamins dissolve either through fat or water.

Step 1

Consume your vegetables with a small amount of dietary fat. The majority of vegetables contain vitamins A, D, E and K -- which are fat-soluble vitamins. Dark-green, leafy vegetables are particularly dense in these nutrients. A mere 1 to 2 tsp. of vegetable oil is enough for four people to properly absorb the vitamins in vegetables.

Step 2

Drink an adequate amount of water throughout the day, especially while eating. Water-soluble vitamins are B-complex vitamins and vitamin C. The B vitamins include folate, biotin, pantothenic acid, thiamine, riboflavin, niacin and vitamin B-6. Unlike fat-soluble vitamins that the body can store if in excess, water-soluble vitamins are flushed out if too much exists. Common foods rich in these vitamins include berries, citrus fruits, tomatoes, potatoes, eggs, peanuts, cereals, shellfish and legumes.

Step 3

Cook foods with fat-soluble vitamins regularly with a small amount of vegetable oil. The vitamin content will not be compromised during the cooking process. Do not use solid fats, as these are high in saturated fat and may lead to weight gain, heart disease and other serious health conditions.

Step 4

Avoid boiling, lengthy storage or cooking of foods with water-soluble vitamins. This depletes and destroys the vitamins.

Tips and Warnings

Many foods contain both water-soluble and fat-soluble vitamins. If your food requires cooking, supplement your diet with raw water-soluble items, such as fresh fruits and vegetables.
Consuming too much of a vitamin may be toxic -- especially vitamins A, D, E and K. In many cases, taking a vitamin supplement is not needed if you eat a balanced diet.