Vitamins: Fat or Water Soluble?
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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