The different types of fat-soluble vitamins and how to get enough of them – Business Insider India

All vitamins are either fat-soluble or water-soluble. The difference between them is how they are absorbed and stored in the body.

Both fat and water-soluble vitamins are absorbed during digestion. Afterward, any excess fat-soluble vitamins are stored in the liver and fatty tissues whereas excess water-soluble vitamins are flushed out of the body.

Fat-soluble vitamins are those that, fittingly, dissolve in fat. In order to be absorbed, they require fat usually from food in the stomach to be present. If they aren't absorbed during digestion, any excess is stored in the liver and fatty tissues for later use with functions such as vision and controlling blood clots.

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Thanks to their ability to be preserved in tissue, fat-soluble vitamins don't need to be consumed as often as water-soluble vitamins.

Each fat-soluble vitamin plays a distinct role in the health and functioning of the body. Here's a break down for each fat-soluble vitamin and its unique health benefits:

The primary role of vitamin A is an important process called cell differentiation. This process specializes cells for a specific function in the body.

Vitamin A is available in various fruits and vegetables, including carrots, pumpkin, sweet potatoes, spinach, kale, and tomatoes. It's easy to spot vitamin A-rich foods thanks to carotene a precursor to vitamin A found in foods like carrots that exude a deep orange color. Animal products such as butter, cheese, and egg yolk are another great source of the nutrient.

Read more about how to recognize the symptoms of vitamin A deficiency or toxicity.

While the nutrient is present in some foods such as fatty fish and mushrooms, vitamin D is mostly produced by our skin when in the sun. It can also be taken in supplement format, says Malcher.

Vitamin E is an antioxidant critical in protecting the body from free radicals.

Vitamin E also helps with the expansion of blood vessels, preventing harmful blood clots that could lead to heart attacks and strokes.

Vitamin E is abundant in sunflower seeds, nuts, and vegetable oils. Eating these foods is the most effective way to maintain your vitamin E levels.

K1 is found in plant-based sources, while K2 is available in animal products. Both forms of vitamin K "aid in blood clotting, bone health, cardiovascular health, and several other functions in the body," says Malcher.

While most people do not need to worry about their vitamin K intake, babies are particularly vulnerable to a deficiency because they are born with low levels of vitamin K. That's why physicians recommend giving newborns a shot of vitamin K soon after birth.

There are four fat-soluble vitamins: A, D, E, and K. They each require fat to be present in order to be absorbed by the body.

Vitamins A, E, and K are widely available in food, while vitamin D is mostly obtained from sunlight exposure.

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The different types of fat-soluble vitamins and how to get enough of them - Business Insider India