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        Vitamins: Fat or Water Soluble?

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Vitamins: Fat Or Water Soluble?

by Laura LaGuardia

Copyright 2005

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


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 to the Health Information

Resources site at . This article may

be freely reprinted as long as the author's resource box and

url links remain intact.

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