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.
|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|