Fat-soluble vitamins innerbody.com
“..Fat-soluble vitamins accumulate in the liver and fat tissues. These reserves may be released when dietary intakes are low. There is research, however, suggesting that blood levels of vitamin D may be low even in the presence of significant storage in the fat…

Vitamin A – Retinol, Retinal, Retinoic Acid, Provitamin A – Carotenoids

Functions:
Required for night vision and color vision
Needed for cell differentiation
Supports immune function
Aids both male and female reproductive processes
Required for bone health
Additional Functions of Carotenoids: Research is mounting that carotenoids have health benefits. For example, lutein and zeaxanthin may protect the eye from cataracts and age-related macular degeneration. Lycopene, crytoxanthin, beta-carotene and alpha-carotene might be cancer-protective.
Recommended Intakes of Vitamin A: The RDA for males and females aged 14 years and older is 900 and 700 micrograms, respectively.
Egg yolk sitting in a half of an egg shellSources of Vitamin A: Sources for preformed vitamin A come from animal foods only. They include liver, egg yolks and whole milk. Carotenoids are precursors to vitamin A. Sources of these precursors, referred to as provitamin A, include broccoli, spinach, carrots, sweet potatoes, cantaloupe, peaches and other dark green and yellow/orange fruits and vegetables…

Top 10 Vitamin A Foods draxe.com
“..Vitamin A is a fat soluble vitamin that has a critical role in maintaining healthy vision, neurological function and healthy skin…

Top 10 Vitamin A Foods

1) Beef Liver
3 ounces: 14,363 IU (almost 3x the DV)

2) Carrots
1 cup raw sliced: 21,384(over 100% DV)

3) Sweet potato
1 whole: 18,443 IU (over 100% DV)

4) Kale
1 cup, chopped: 6693 IU (over 100% DV)

5) Spinach
1 cup raw: 2813 IU (56% DV)

6) Apricots
1 fruit: 674 IU (13% DV)

7) Broccoli
1 cup raw: 567 IU (11% DV)

8) Butter
1 Tbsp: 355 IU (7% DV)

9) Eggs
1 extra-large: 302 IU (6% DV)

10) Winter squash
1 cup, cubes: 514 IU (10% SV)..”

“…When You Get Too Much or Too Little Vitamin A: The UL for vitamin A is 3000 micrograms. Excess preformed vitamin A can cause birth defects including cleft palate and spontaneous abortions. Pregnant women should not take supplements or medications containing preformed vitamin A (retinol). Instead they should use pre-natal supplements that have beta-carotene as the vitamin A source. High doses of vitamin A are also linked to increased hip fractures in older women. Excess beta-carotene can cause carotenodermia, a harmless condition that turns the skin yellowish in color. Even though beta-carotene is an antioxidant, supplements may increase the risk of lung cancer among smokers. Too little vitamin A may cause night blindness and even permanent blindness, increased infections, impaired growth and reproductive function…

Vitamin D – Cholecalciferol


*see Health: Vitamins-How Important is Vitamin D? goodnewshealthandfitness.wordpress.com


Functions:
Regulated blood calcium levels
Supports bone health
Recommended Intakes of Vitamin D: The AI for males and females aged 1 to 70 is 600 IU (International Units). After age 70, the AI jumps to 800 IU.
Two salmon steaks with a lemon wedge garnishSources of Vitamin D: The best source of vitamin D is sunlight. Ultra violet light triggers the synthesis of vitamin D in your skin. With increased use of sunscreen and fewer work hours and leisure time outdoors, many people do not synthesize adequate vitamin D. There are few food sources of naturally occurring vitamin D. They include fatty fish such as salmon and tuna, egg yolks, beef liver and some mushrooms. Fortified milk, orange juice, breakfast cereals and other foods are additional sources…

Top 10 Vitamin D Rich Foods draxe.com

“..Top 10 Vitamin D Rich Foods

1) Sunlight
Promotes vitamin D synthesis from cholesterol in the skin.

2) Cod liver oil
1 tsp: 440 IU (over 100% DV)

3) Sardines
3 ounces: 164 IU (41% DV)

4) Salmon
3 ounces: 400 IU (100% DV)

5) Mackerel
3 ounces: 400 IU (100% DV)

6) Tuna
3 ounces: 228 IU (57% DV)

7) Raw Milk
1 cup: 98 IU (24% DV)

8) Caviar
1 oz: 33 IU (8% DV)

9) Eggs
1 large: 41 IU (10% DV)

10) Mushrooms
1 cup: 2 IU (1% DV)..”

“..When You Get Too Much or Too Little Vitamin D: The UL for adults and children aged 9 and older is 4,000 IU. Excess vitamin D can cause hypercalcemia, dangerously high levels of calcium in the blood. Hypercalcemia can cause bone loss and kidney stones. It may also affect the nervous system, heart, lungs, kidneys and blood vessels. Vitamin D deficiency results in weak bones. In children, this is called rickets and is characterized by bowlegs and other skeletal deficiencies. In adults, low vitamin D levels cause osteomalacia and osteoporosis, which lead to an increased risk of bone fractures. Researchers are studying vitamin D for it’s potential role in the prevention of certain cancers and autoimmune diseases such as multiple sclerosis and Crohn’s disease. It is possible that low vitamin D could increase the risk of developing one of these diseases…”
*see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

“..

Vitamin E – Tocopherol

Functions. Protects cell membranes from oxidation
Recommended Intakes of Vitamin E: The RDA for men and women is 19 mg.
Sources of Vitamin E: Seeds, nuts, vegetable oils and fortified breakfast cereals are among the best sources of vitamin E…”

Top 10 Vitamin E Rich Foods draxe.com
“..Top 10 Vitamin E Rich Foods List

1) Almonds
1 oz: 7.3 mg (27% DV)

2) Spinach
1 bunch: 6.9 mg (26% DV)

3) Sweet Potato
1 Tbsp: 4.2 mg (15% DV)

4) Avocado
1 whole: 2.7 mg (10% DV)

5) Wheat germ
1 ounce: 4.5 mg (17% DV)

6) Sunflower seeds
2 Tbsp: 4.2 mg (15% DV)

7) Palm Oil
1 Tbsp: 2.2 mg (11% DV)

8) Butternut squash
1 cup, cubed: 2 mg (7% DV)

9) Trout
3 oz: 2 mg (7% DV)

10) Olive oil
1 Tbsp: 2 mg (7% DV)..”

“..
When You Get Too Much or Too Little Vitamin E: Vitamin E is relatively nontoxic, but large doses from supplements may interfere with blood clotting. The UL is 1,000 mg of supplemental vitamin E, however, some studies have shown increased mortality with lower doses. Vitamin E deficiency is rare in healthy people. It manifests as hemolytic anemia, the early destruction of red blood cells because of the lack of vitamin E to protect them from oxidation…’

*see Medical: How to “fight” Myelodysplasia & Other Blood Cells related Issues goodnewshealthandfitness.wordpress.com

‘..Vitamin K – Phylloquinone, Menaquinones

Functions:
Assists in blood clotting
Aids bone formation
Recommended Intakes of Vitamin K: The AI (Adequate Intake) for men is 120 micrograms and 90 micrograms for women.
Small pile of Brussels sproutsSources of Vitamin K: Animal foods contain little vitamin K. Good sources include Brussels sprouts, broccoli, spinach and other leafy green vegetables, black-eyed peas and soybeans. We get additional vitamin K from the normal bacteria thriving in our colons…”

Top 10 Vitamin K Rich Foods draxe.com
“..There are two types of vitamin K we have in our diet, vitamin K1 and vitamin K2. Vitamin K1 is found in vegetables where vitamin K2 also called menaquinone is found in dairy products and produced by the bacteria in your gut…

Top 10 Vitamin K Rich Foods List

1) Green Leafy Vegetables (Kale)
½ c: 444 mcg (over 100% DV)

2) Natto (fermented soy)
2 oz: 500 mcg (over 100% DV)

3) Spring onions (Scallions)
½ c: 103 mcg (over 100% DV)

4) Brussels Sprouts
½ c: 78 mcg (98% DV)

5)Cabbage
½ cup: 82 mcg (over 100% DV)

6) Broccoli
½ c: 46 mcg (58% DV)

7) Dairy (fermented)
½ c: 10 mcg (10% DV)

8) Prunes
½ c: 52 mcg (65% DV)

9) Cucumbers
1 medium: 49 mcg (61% DV)

10) Dried basil
1 Tbsp: 36 mcg (45% DV)..”

‘..When You Get Too Much or Too Little Vitamin K: Both vitamin K toxicity and deficiency are rare. When present, a deficiency of vitamin K causes impaired blood clotting. Suboptimal intakes of vitamin K are linked to reduced bone density and increased risk of fractures…”
*see Health: Natural Remedies for that Heart Burn goodnewshealthandfitness.wordpress.com
&
Medical: What are parts of the Skeletal System? goodnewshealthandfitness.wordpress.com

Difference between Fat Soluble and Water Soluble Vitamins – YouTube

Fat soluble vitamins – YouTube

Fat Soluble Vitamins – YouTube

What Is The Role Of Fat Soluble Vitamins? – YouTube

*see <= Health: Nutrition-Micronutrients Pt. 1~Vitamins=Water Soluble“> & Health: Nutrition-Micronutrients Pt. 3~Vitamins=Major Minerals =>

Any other suggestions, feedback, comments, questions, etc..?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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