A Guide to Fat-Soluble Vitamins As a Warfighter, you want to perform at your best. Fueling your body properly involves a healthy eating plan that includes adequate vitamins and minerals, essential for your health. Some of these essential nutrients includes the fat-soluble vitamins: vitamins A, D, E and K. They play an important role in body functions and can reduce your risk of disease. Eating foods with fat-soluble vitamins can help you stay healthy, fit and mission ready. Fat-Soluble Vitamins Your body is able to absorb these vitamins more effectively when consumed with a small amount of fat. Vitamins Vitamins Vitamin A Vitamin A promotes good eyesight, healthy teeth and strong bones. It also helps strengthen your body’s cells, immune system and skin. What’s the Daily Recommended Amount of Vitamin A? Men: 900 mcg/day Women: 700 mcg/day Not getting enough vitamin A can increase your risk of eye problems and dry, scaly skin. Men and women need different amounts of vitamin A, and women who are pregnant or breastfeeding require more. The recommended levels above are considered healthy for most people. Talk to your health care team if you have trouble meeting this threshold or signs of inadequate vitamin intake. Too much vitamin A can be harmful, so be sure to check dietary supplement labels for vitamin A content. Keep your intake below the daily limit of 3,000 mcg. Image caption could go here. Dietary Sources of Vitamin A Orange and yellow fruits and vegetable Green, leafy vegetables Eggs Dairy products and fortified milk Beef liver and other organ meats Herring, salmon and cod fish oil Vitamin D Vitamin D allows your body to absorb calcium, a mineral that contributes to healthy bones and teeth. It also boosts your immune system and plays an important role in muscle and nerve health. What’s the Daily Recommended Amount of Vitamin D? Everyone 19 years and above: 15 mcg/day Without enough vitamin D, your bones can weaken. Low calcium levels may also lead to muscle spasms and seizures. Men and women, including those who are pregnant or breastfeeding, generally need 15 mcg each day. It is recommended not to exceed 100 mcg daily, as too much vitamin D can result in kidney problems and other health concerns. Talk to your health care team if you are outside of this range or have signs of inadequate vitamin intake. Image caption could go here. Dietary Sources of Vitamin D Mushrooms Fatty fish Eggs Beef liver Fortified milks and dairy products Fortified breakfast cereals and orange juice It can be difficult to get enough vitamin D from the foods you eat. However, you may also get vitamin D through direct exposure to sunlight. 30-45 minutes in the sun each week can usually provide your body the recommended amount of vitamin D, though this is more challenging in colder seasons or higher latitudes. Vitamin E As an antioxidant, vitamin E is essential for your cell health. It also strenghtens your immune system and helps prevent blood clots. What’s the Daily Recommended Amount of Vitamin E? Everyone 14 years old and above: 15 mg/day Though uncommon, lack of vitamin E can cause nerve damage and decreased immunity. The recommended amount for most people is 15 mg daily, though women who are lactating need more (19 mg). If you use vitamin E supplements, make sure not to go over 1000 mg each day. Taking too much can increase your risk of serious bleeding. Talk to your health care team if you have dietary concerns or signs of inadequate vitamin intake. Image caption could go here. Dietary Sources of Vitamin E Mangos Avocados Dark green vegetables Nontropical vegetable oils Nuts and seeds Margarine Vitamin K Vitamin K is essential for normal blood clotting. It also contributes to bone health What’s the Daily Recommended Amount of Vitamin K? Men 19 years old and above: 120 mcg/day Women 19 years old and above: 90 mcg/day Though it’s rare, not having enough vitamin K can lead to bruising, excess bleeding and weaker bones. The recommended levels above are considered healthy for most people. Note that men need more than women, including those who are pregnant or breastfeeding. Though there are no harmful effects of too much vitamin K, it can interact with some medicines. Talk to your health care team about your medications and any signs of inadequate vitamin intake. Image caption could go here. Dietary Sources of Vitamin K Green, leafy vegetables Cauliflower Soybeans and soybean oil Meat, cheese and eggs (small amounts) Fat-Soluble Vitamins Mix It Up: A healthy eating plan includes fruits, vegetables, proteins, dairy and whole grains. Consuming a variety of these foods each day can help you reach the amount of vitamins needed for good health Eat the Rainbow: The color of fruits and vegetables is related to the nutrients they provide. Reach for those that appear deeper or brighter in color, as they often contain more vitamins and minerals. Pick Fortified Foods: Vitamin D is often added to dairy products, beverages and cereals in a process called fortification. Choosing items that are fortified can help you meet the recommended level of vitamin D. Try a Healthy Swap: Sometimes making a simple switch can make a big difference in the nutrients you’re getting from your eating plan. For some ideas, check out Try this Instead! Healthy Recipe Swaps. Additional ResourcesCenters for Disease Control and Prevention - “Healthy Eating Tips”Medline Plus - “Vitamins”National Institutes of Health - “Vitamin A: Fact Sheet for Consumers”National Institutes of Health - “Vitamin D: Fact Sheet for Consumers”National Institutes of Health - “Vitamin E: Fact Sheet for Consumers”National Institutes of Health - “Vitamin K: Fact Sheet for Consumers”United States Department of Agriculture - “MyPlate”ReferencesCenters for Disease Control and Prevention - “Why Micronutrients Matter.”Harvard T. H. Chan School of Public Health - “Vitamin A”Harvard T. H. Chan School of Public Health - “Vitamin D”Harvard T. H. Chan School of Public Health - “Vitamin E”Harvard T.H. Chan School of Public Health - “Vitamin K”Medline Plus - “Vitamin A”Medline Plus - “Vitamin D”Medline Plus - “Vitamin E”Medline Plus - “Vitamin K”Vitamin A: Fact Sheet for Health Professionals - “National Institutes of Health”Vitamin D: Fact Sheet for Health Professionals - “National Institutes of Health”Vitamin E: Fact Sheet for Health Professionals - “National Institutes of Health”Vitamin K: Fact Sheet for Health Professionals - “National Institutes of Health”
