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NUTRITION BASICS
FAT SOLUBLE VITAMINS
WHAT ARE FAT-SOLUBLE VITAMINS?

Vitamins A, K, E, & D

Need fat to be absorbed in the small intestine

Stored in the liver and in fat cells and are
excreted more slowly than water soluble vitamins
VITAMIN A
VITAMIN A

Role in Body Functions:

Vision
Produces pigments in the retina
 Promotes overall good vision, especially in low light


Skeletal Tissue


Promotes healthy teeth and bone development
Cell Division & Differentiation

Important in maintenance of all organs
VITAMIN A

Role in Body Function:

Regulation of the Immune System


Development of lymphocytes
Promotes Healthy Cells of Eyes and Respiratory,
Urinary, and Intestinal Tracts

Maintaining the integrity of these membranes is important
because they prevent bacteria from entering into the body
and causing an infection.
DAILY RECOMMENDED INTAKES OF
VITAMIN A
Men

Women
19 years and older


3,000 IUs (900 mcg)
19 years and older


Pregnant


2,310 IUs (700 mcg)
2,565 IUs (770 mcg)
Lactating

4,300 IUs (1,300mcg)
VITAMIN A

Food Sources of Vitamin A

Dairy Products
Fortified milk, Skim (1 cup = 500 IUs )
 Whole milk (1 cup = 249 IUs)
 Cheese, Cheddar (1 oz = 284 IUs)


Brightly colored fruits and vegetables
Apricots Nectar, canned (1/2 cup = 1,651 IUs)
 Carrot, boiled ( ½ cup = 12,418 IUs)
 Sweet Potato, baked in skin ( 24,877 IUs)
 Vegetable Soup, canned chunky, ready to serve ( 1 cup =
5,820 IUs)

VITAMIN A

Food Sources of Vitamin A

Green Leafy Vegetables
Spinach, cooked ( ½ cup = 11,458 IUs)
 Kale, cooked ( ½ cup = 9,558 IUs)
 Broccoli, cooked ( ½ cup = 1,740 IUs)


Animal sources
Liver (3 oz beef = 27,185 IUs)
 Egg Yolks (1 whole egg = 280 IUs)
 Egg Substitute, Fortified ( ¼ cup = 226 IUs)

VITAMIN K
VITAMIN K

Role in Body Function

Coagulation (Blood Clotting)


Bone Metabolism and Calcium Absorption


Aid in bone density and increases the absorption of calcium.
Aids in Preventing Heart Disease


Essential for several proteins which stop bleeding through
clot formation.
Prevents hardening of arteries
Antioxidant

Prevents oxidative cell damage which can lead to certain
types of cancer
FORMS OF VITAMIN K

2 main forms:

Phylloquinone –
Most biologically active form
 Derived from plant sources


MenaquinonesContributes about 10% of total vitamin K needs
 Found in animal food sources

DAILY RECOMMENDED INTAKES OF
VITAMIN K
Men

Adult

Women

Adult

120 mcg/day

90 mcg/day
Pregnant/Lactating
75 mcg/day for 18yrs
and younger
 90 mcg/day for19 yrs
and older

SOURCES OF VITAMIN K

Green Leafy Vegetables (levels greater than 100
mcg/100 grams)
Spinach ( 1 cup = 1027 mcg)
 Broccoli ( 1 cup = 220 mcg)
 Parsley, raw (1/4 cup = 246 mcg)


Other Sources





Liver
Soy protein
Egg yolks
Cow’s milk
Soybean, Olive, and Canola oil
VITAMIN E
VITAMIN E

8 Different Types of Vitamin E

Alpha-Tocopherol (α-tocopherol)
 Most Active form of Vitamin E

Main function is as membrane-associated
antioxidant

Some research has shown Vitamin E to
have a protective effect on cardiovascular
disease and certain types of cancer
VITAMIN E

Role in the Body

Antioxidant
Prevents against free radicals
 Provides a line in defense against tissue damage by free
radicals and oxidation.
 No evidence supplements of vitamin E provide extra
protection


Healing

Increases healing of wounds through increasing cell
proliferation and free radical protection.
RECOMMENDED INTAKES OF VITAMIN E
Men

Women
14 yrs of age +


22.5 IU (15 mg/day )
14 yrs of age +


Pregnant


22.5 IU (15 mg/day)
22.5 IU (15 mg/day)
Lactating

28.5 IU (19 mg/day)
FOOD SOURCES OF VITAMIN E

Vegetable Oils





Sunflower oil – 5.6 mg/Tbsp
Safflower oil – 4.6 mg/Tbsp
Corn oil – 1.9 mg/Tbsp
Soybean oil – 1.3 mg/Tbsp
Nuts
Almonds – 7.4 mg/ounce
 Sunflower seeds – 6.0 mg/ounce
 Peanuts – 2.2 mg/ounce

FOOD SOURCES OF VITAMIN E

Green Vegetables
Spinach, cooked - 1.6 mg/ ½ cup
 Broccoli, cooked – 1.2 mg/ ½ cup


Grains
Fortified Cereals – 1.6-1.8 mg /ounce
 Wheat germ – 2.3 mg/ 2 Tbsp


Other Sources
Avocados – 2.1 mg/ ½ avocado
 Peanut Butter – 2.5 mg/ 2 Tbsp
 Tomato Sauce – 2.5 mg/ ½ cup

VITAMIN D
VITAMIN D
Produced naturally in our bodies when skin is
exposed to sunlight.
 Sun-derived vitamin D may be inadequate
because:

Lack of adequate regular sun exposure
 Decreased production with age
 Colder Climate / Long Winter Season
 Use of sunscreens
 Dark Skin = Greater amounts of the pigment melanin
decreases ability to produce vitamin D.

VITAMIN D

Role in the Body

Bone Development and Health


Enhances calcium absorption in the intestine
Immune Function
Recent research has found Vitamin D aids in the prevention
of autoimmune diseases such as inflammatory bowel
disease and inflammatory arthritis.
 Increases body’s ability to eliminate microbes

VITAMIN D

Role in the Body

Cell Differentiation


Increases differentiation of cells while reducing the
production of certain new types of cells (cancer cells).
Recent research has shown vitamin D to be important in
the prevention of certain types of cancers.
RECOMMENDED DAILY INTAKES OF
VITAMIN D
Men

200 IUs (5 mcg)


Women

Not usually enough
Recent research
suggests 1,300 IUs (32
mcg)

200-400 IUs (5-10
mcg)
Recent research
suggests 1,300 IUs (32
mcg)
VITAMIN D

Food Sources (limited)

Fish
Cod Liver Oil (1 Tbsp = 1,360 IUs)
 Salmon, cooked ( 3.5 oz = 360 IUs)
 Tuna fish, caned in oil (3 oz = 345 IUs)


Fortified Foods
Fortified-Ready to Eat Cereals (1 cup = 40 IUs)
 Fortified Margarine (1 Tbsp = 60 IUs)
 Fortified Milk (1 cup = 98 IUs)


Other Sources
Egg yolk (1 whole egg = 20 IUs)
 Liver, beef (3.5 oz = 15 IUs)

FAT SOLUBLE VITAMINS
Vitamin
A
Vitamin
K
Vitamin
E
Vitamin
D