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Fat Soluble Vitamins

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Updated July 10, 2009

Fat soluble vitamins require special fat molecules called chylomicrons to be absorbed with them into the lymphatic system prior to entering the blood. Once they do enter the bloodstream, proteins are needed to carry them through the blood vessels. Because excess amounts are stored in the fatty tissue, it is possible to accumulate such large doses that these fat soluble vitamins can become toxic. They do not need to be consumed each day due to the fact that they are stored in the body.

Source:

Dudek, Susan G. Nutrition Essentials for Nursing Practice 4th Edition. Lippincott, Williams and Wilkins. Philadelphia: 2001. p107-109.

Daily Requirements Function Sources
Vitamin A 1000 mcg for men, 800 mcg for women Proper development of teeth and bones, proper working of immune system, proper development and functioning of vision especially in dim light, maintenance of healthy skin, hair and gums Carrots, liver, dairy products (such as milk, cheese), butter, leafy greens (such as spinach, kale, collards), red peppers, pumpkin, yams
Vitamin D 5 mcg (up to age 50) Maintain calcium levels in the blood (this vitamin is extremely important in conjunction with calcium to prevent bone loss) Sunlight, liver, egg yolks, milk
Vitamin E 15 mg Key in functioning and protection of membranes around cells in the body Margarine, salad dressing, vegetable oils, nuts and seeds
Vitamin K 90 mcg for women, 120 mcg for men Plays a major role in creation of proteins necessary for blood clotting Green leafy vegetables, liver, cabbage, milk
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