Fat-soluble Vitamins In Most Digestible Fats

Vitamins are essential micronutrients for various functions in your body, and a deficiency of a particular vitamin causes a specific deficiency disease. The water-soluble vitamins are vitamin C and the B vitamins, and the fat-soluble vitamins are vitamins A, D, E and K. The digestible fats, such as oils and butter, provide these vitamins, and you can also get them from other sources.

Vitamin E

Vitamin E, whose active form in the body is alpha-tocopherol, is in many plant-based fats. Sources include olive, corn, soybean, canola, safflower and sunflower oil, according to the Linus Pauling Institute Micronutrient Information Center. This vitamin is an antioxidant, and it may lower your risk for cardiovascular disease and cataracts. Vitamin E deficiency may increase your chances of developing fatty liver disease. You can also get vitamin E from nuts, peanuts, avocados, carrots and spinach.

Vitamin D

Vitamin D is a fat-soluble vitamin in fish oils, such as salmon, herring, tuna and sardines, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. It is essential for helping your body absorb and use calcium, and a deficiency can lead to osteoporosis, or the increased risk of bone fractures. If you are a healthy individual, your skin can make vitamin D when you are exposed to radiation from the sun, but many individuals, including dark-skinned individuals, older adults and residents of northern climates, can benefit from increasing intake from the diet.

Vitamin A

Vitamin A is an essential vitamin for healthy eyes and a strong immune system. Butter and cod liver oil are digestible fats which are natural sources of vitamin A, and you can also get it from eggs, whole milk and fortified milk and cereals. Many fruits and vegetables are rich sources of vitamin A, and examples include acorn squash, sweet potatoes, carrots, spinach, collards, cantaloupe and mangos. Too much vitamin A from animal fats or dietary supplements can lead to toxicity, but vitamin A from fruits and vegetables does not cause harmful effects.

Vitamin K

Vitamin K is an essential vitamin for blood clotting, and a deficiency can lead to symptoms of bleeding, such as bruising, nosebleeds or bleeding gums. Plant-based oils, such as olive, soybean and canola oil, provide vitamin K, but green leafy vegetables are high in this fat-soluble vitamin. Broccoli, spinach, watercress and green leaf lettuce are excellent sources of vitamin K. Adequate vitamin K may help strengthen your bones and reduce your risk for osteoporosis.