What do fat-soluble vitamins do in our body?

Being fat-soluble, scientifically called lipophillic, these vitamins are stored in the fatty tissue — the adipose tissue — of our body.

From a healthy heart, youthful skin and strong bones to shiny hair, smart brains and pink nails, vitamins are responsible for them all. There are a total of 13 essential vitamins required to keep the body in top form. Of the 13 known vitamins, nine are water-soluble and four are fat-soluble. The fat-soluble vitamin are A, D, E and K.

Being fat-soluble, scientifically called lipophillic, these vitamins are stored in the fatty tissue — the adipose tissue — of our body. Since they can be stored, we don’t need to frequently supplement them into our diet.

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However, the same property that makes them easy to store also makes them difficult to transport. These fat-soluble vitamins need additional carrier proteins to transport them through the watery contents of our blood. This is important, since a mutation in these carrier proteins can lead to vitamin deficiency.

Vitamin A : Vitamin A is the collective term for a group of compounds called retinoids, which come in the form of retinol, beta-carotene and carotenoids. These compounds play a role in the processes of the immune system, wound healing, bone growth and good eyesight.

Vitamin D : We get Vitamin D from sunlight. Vitamin D is vital for our bones and muscles. Known as cholecalciferol, vitamin D works in conjunction with calcium and phosphorous to optimise bone density. Eggs and fish oils are also rich in this strengthening vitamin. Most of the vitamin D that the majority of people acquire is from sunshine, rather than dietary sources.

Vitamin E : Vitamin E, also known as tocopherol, has eight possible forms, the most common of which is alpha (α) tocopherol. This nutrient is an antioxidant and protects the body’s cells from the harmful effects of free radicals. The vitamin is crucial for our nervous system, skeletal muscle and retina. It also prevents blood vessels from becoming clogged with plaque. This plaque is nothing but fatty deposits, and when these build up in the arteries, it leads to atherosclerosis. However, the exact role of how vitamin E prevents atherosclerosis is still unclear.

Foods, such as fish, egg yolks, almonds, peanut butter, sunflower oil and mustard oil, are also rich in vitamin E. Adding large amounts of red and green peppers, spinach and beet greens to your diet will also supply you with sufficient amounts of Vitamin E.
Studies have shown that if a diet contains adequate amounts of vitamin E, then more vitamin A is stored in the liver.

Vitamin K : The K in vitamin K helps in blood clotting when we get hurt. This vitamin comes in two forms: plant-derived K1, phylloquinone and bacteria-derived K2, menaquinones. Proteins that help clot our blood, such as prothrombin, need phylloquinone to function. Lactic acid bacteria present inside our intestines synthesise vitamin K mainly for their own metabolic purposes. However, we humans can also use the bacterial form of vitamin K for ourselves. In fact, our intestinal bacteria are believed to maintain the vitamin K level in our bodies. The best sources of vitamin K are green leafy vegetables, cauliflower, eggs, and fresh cheese. Rapeseed oil and olive oil, also contain good amounts of vitamin K1.