Unlike water-soluble vitamins, fat-soluble vitamins can be stored in your fat and liver and used as your body needs them. Fat-soluble vitamins include vitamin A, vitamin D, vitamin E and vitamin K. When you go without fat-soluble vitamins, you can acquire deficiencies that compromise your health. Such deficiencies are extremely rare in the United States, says the Colorado State University Extension.
Vitamin A
Vitamin A deficiency is rare in the Western world and more common in developing countries, says MayoClinic.com. Going without this fat-soluble vitamin leads to xerophthalmia, or dry eye, night blindness and even total blindness. Skin and respiratory disorders as well as infection are also precipitated by a deficit in vitamin A. You get this fat-soluble vitamin from deep green, gold and bright orange fruits and veggies like leafy greens, broccoli, sweet potatoes, winter squash, pumpkin, apricots and cantaloupe. Fortified milk, whole grains, beans and peas are also sources of vitamin A.
Vitamin D
Vitamin D helps your body absorb calcium needed for strong bones. A deficiency in this vitamin causes rickets in children and osteomalacia in adults. Both are characterized by soft, brittle bones that fracture easily. Too little vitamin D may also be tied to certain types of cancer, depression, high blood pressure and even obesity, according to the University of Maryland Medical Center. Vitamin D is found in foods like fortified milk and cereals, eggs and fatty fish like salmon and tuna. Your body also makes vitamin D when your skin is exposed to sunlight.
Vitamin E
Vitamin E is an antioxidant that protects you from free radicals; it also works in concert with vitamin K to promote an adequate number of red blood cells. MayoClinic.com notes that vitamin E deficiency is very rare but may occur in people who cannot absorb enough of this nutrient due to surgery, genetic conditions, medical conditions like Crohn's disease and cystic fibrosis and prohibitively low-fat diets. You can find vitamin E in leafy green vegetables, olives, nuts, wheat germ, corn and vegetable oils.
Vitamin K
Vitamin K helps your blood clot properly. A deficiency in this fat-soluble vitamin may cause hemorrhaging that usually starts in the nose and gums. Some people cannot absorb vitamin K from their diet, such as those with liver disease and other health problems as well as those who take blood-thinning drugs. Foods rich in vitamin K include beef liver, broccoli, asparagus, cabbage and leafy greens like turnip greens, kale and lettuce.
Other Information
Try to get most of your vitamins and minerals from food. Because fat-soluble vitamins are stored in your body, excessive doses of these nutrients can cause toxicity. Vitamin A toxicity is a particular concern, as severe toxicity can cause delayed growth in children, hair loss, bone pain and intercranial pressure. Don't take vitamin mega-doses unless your doctor recommends them to address your health concerns.
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