Vitamins are necessary to supply nutrition for all areas of our health – from heart and blood health to brain function, skin and even eye health.
Vitamins come in two forms: fat-soluble and water-soluble.
Think ‘soluble’ as meaning absorb’.
Fat-soluble vitamins require the presence of fat and oils in order to be properly absorbed into your body.
Water-soluble vitamins require the presence of water for absorption.
Examples of fat-soluble vitamins and foods that contain them are:
- Vitamin A – carrots, sweet potatoes, broccoli, spinach, apricots, cantaloupe, liver, egg yolks, fortified milk
- Vitamin D – eggs, fatty fish such as sockeye salmon, mackerel, sardines, and grass-fed, fortified dairies, such as milk and yogurt
- Vitamin E – spinach, almonds, sunflower seeds, avocados, shrimp, rainbow trout, olive oil, broccoli, butternut squash
- Vitamin K – dark leafy greens, scallions, Brussel sprouts, broccoli, asparagus, cabbage
Examples of water-soluble vitamins and foods that contain them are:
- Vitamin C – citrus fruits, kiwi, bell peppers, guavas, dark and leafy green vegetables, broccoli, strawberries
- Vitamin B12: – meat, fish, shellfish, poultry, eggs, dairy products
- Vitamin B9 (folate/folic acid) – beans, lentils, spinach, asparagus, lettuce, avocado, broccoli, tropical fruits, oranges
- Vitamin B3 (niacin) – lean meats, poultry, fish, organ meats, peanuts, peanut butter
- Vitamin B6 (pyridoxine) – poultry, fish, soybeans, nuts, peas and
So, we know that fat-soluble vitamins dissolve in fats and oils, making it easier for our bodies to absorb the nutrients our bodies need. But how can we put this into practice when eating?
Here are some example food combinations where you can incorporate the practice of pairing fat-soluble vitamins with fats to increase absorption:
- Scrambled eggs with butter
- Baked sweet potato with a nut butter
- Coconut oil on roasted veggies
- Apricots and a handful of almonds
- Steam broccoli then drizzle with olive oil
It’s important to note that micronutrient doses and levels needed can vary per person, and, like most things in life, there is such a thing as overconsumption, as each person is unique, with a different biochemistry.
Also, if you are uncertain about food types and serving sizes generally (how much food counts as a single serving), Google ‘the Eatwell Plate’. This is a government official website which gives information about food types and serving sizes.
Enjoy your food and keep your diet varied, colorful and balanced.
If you have any specific questions regarding diet, please come and ask.
We are happy to help. :)))
Article by James
Immortal Fitness, Bromley Cross.