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Vitamins: Fat or Water Soluble?

from: Laura LaGuardia

Vitamins are organic substances essential in small amounts for the body's

normal growth and activity. They are obtained naturally from plant and

animal foods. Vitamins have two classifications, fat- or water-soluble,

depending on the materials in which they dissolve.



Fat-Soluble Vitamins

Fat-soluble vitamins include A, D, E and K. These vitamins are stored in the

body's fat tissues before they are absorbed in the blood stream. Because the

body stores these vitamins, it is not always necessary to get a fresh supply

each day. Caution should be used when taking fat-soluble vitamins to avoid

the potential of harmful, toxic levels.



Fat-soluble vitamins are required for the maintenance of healthy bones, skin

and hair and for bringing nourishment to the cells. Vitamin A is essential

for vision, especially night vision. Vitamin K is essential for the

formation of blood-clotting proteins.



The major dietary sources of these vitamins are green leafy vegetables, deep

orange or yellow fruits and vegetables, cod liver oil, sardines, butter, egg

yolks, fortified milk, almonds, wheat germ, peanut butter, corn oil,

sunflower seeds, and liver.

Water-Soluble Vitamins

Water-soluble vitamins include B1, B2, B3, B6, B12 and vitamin C, as well as

folic acid and biotin. Water-soluble vitamins, unlike fat-soluble vitamins,

are not easily stored in the body and are often lost from foods in the

cooking process. It is therefore important to include these vitamins in a

daily dietary regimen.



B vitamins are involved in fat and protein breakdown. The B vitamins are

required for healthy nervous system function, healthy skin, hair, eyes and

liver function. Some of the B vitamins require other B vitamins to work

correctly in the body.



Vitamin C (ascorbic acid) is important to the body in the production of

collagen, creating connective tissue and supporting our organs. Other

functions include protecting the fat-soluble vitamins and preventing

scurvy.



The major dietary sources of these vitamins are cereal grains, meat,

poultry, eggs, fish, milk, legumes and fresh vegetables. Vitamin C is found

in citrus fruits, guava, red bell pepper, papaya, orange juice, broccoli,

green bell pepper, strawberries, cantaloupe, tomato juice, mango, potato,

cabbage, tomato, collard greens, spinach, Brussels sprouts, turnip greens,

cauliflower, blackberries, and blueberries.

About the Author

Laura LaGuardia is a contributing editor on Vitamins to the Health Information Resources site at http://www.teddycare.com .

This article may be freely reprinted as long as the author's resource box and url links remain intact.

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