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Vitamins are essential for us as it helps our body to function effectively. Mainly, there are two types of vitamins, water-soluble vitamins and fat-soluble vitamins. Both these vitamins play different functions in our body.
Fat-Soluble Vitamins
Vitamins that absorb the fats from the food we eat are called fat-soluble vitamins.
Which Vitamins are Fat-Soluble?
The primary fat-soluble vitamins include vitamins A, D, E, and K. Each has a distinctive and important function to play and can be easily found in various foods.
What are the Roles and Sources of Fat-Soluble Vitamins?
Each fat-soluble vitamin has an important role to play. Some of them are briefly mentioned below.
Vitamin A
- Helps to strengthen our immune system
- Good for better vision
- Supports reproductive functions
- Promotes cell growth and maintains our organs
Sources of Vitamin A – dairy, some fish, carrots, broccoli, etc.
Vitamin D
- Works with calcium for strengthening our bones
- Helps in the movement of our muscles
- Supports our immune system
Sources of Vitamin D – vitamin D is not naturally present in most foods. Instead, our body produces vitamin D when sunlight falls on our skin directly.
Vitamin E
- Supports our immune system
- Prevents blood clots
- Being an antioxidant, it helps our body to fight against cancer-causing agents
Sources of Vitamin E – vegetable oils, nuts, seeds, and green vegetables.
Vitamin K
- Helps in blood clotting
- It supports our bone health by preventing diseases like osteoporosis (a disease where the bones become weak and brittle)
Sources of Vitamin K – leafy greens (spinach, kale, etc.), vegetable oils, blueberries, meat, dairy, etc.
How Long can Fat-Soluble Vitamins be Stored in Our Bodies?
Fat-soluble vitamins can be stored in our body for up to 6 months.
Water-Soluble Vitamins
Vitamins that are capable of dissolving in water are called water-soluble vitamins.
Which Vitamins are Water-Soluble?
The important water-soluble vitamins include vitamin C and the collection of B vitamins.
What are the Roles and Sources of the Fat-Soluble Vitamins?
Each of these vitamins plays an extremely important role in our body, briefly mentioned below.
Vitamin C
- It acts as an antioxidant that protects the cells of our body from any damage
- It makes collagen (a powerful protein that helps in curing wounds)
- It helps our body absorb iron from the fruits and vegetables we consume
- It also supports our immune system to protect us from diseases
Sources of Vitamin C – citrus fruits, bell peppers, broccoli, strawberries, tomatoes, etc.
Vitamin B
- It helps to fuel our body by providing energy to function
- It promotes the formation of red blood cells
Sources of Vitamin B – whole grains, seafood, poultry, dairy, beans, etc.
How Long can Water-Soluble Vitamins be stored in Our Bodies?
Water-soluble vitamins do not get stored in our body, and since these vitamins do not last long, they need to be replenished frequently.
Fat-Soluble Vitamins and Water-Soluble Vitamins: Difference
| Fat-Soluble Vitamins | Water-Soluble Vitamins |
| Fat-soluble vitamins get dissolved in the bloodstream in the form of fats | Water-soluble vitamins dissolve in water |
| Fat-soluble vitamins can be stored in the body for up to 6 months | Water-soluble vitamins do not get stored in the body |
| Fat-soluble vitamins play an important role in bone and tooth formation and vision | Water-soluble vitamins help maintain the nervous system function healthy skin and aid in digestion |
| Fat-soluble vitamins are found in sources such as carrots, pumpkin, eggs, spinach, and broccoli | Water-soluble vitamins are found in oranges, kiwis, chicken, milk, cheese, fortified cereals |
| Fat-soluble vitamins can become toxic if consumed in excess amounts | Water-soluble vitamins are found in oranges, kiwis, chicken, milk, cheese, fortified cereals |
| Fat-soluble vitamins can become toxic if consumed in excess amounts | Excess intake of water-soluble vitamins is excreted through urine. Hence, there are rare chances of toxicity |
Conclusion
Vitamins play an important role in our bodies. Different types of vitamins help our body function properly and help us stay fit and healthy. It also helps in the proper growth of our bodies. Not eating enough fruits and vegetables can result in vitamin deficiency which can cause serious health problems. Hence, the proper amount of vitamins should be consumed every day by an individual to stay fit and active.
