What I Learned in Nutrition – Vitamins

Vitamins are probably the most confusing part of this course for me. There are so many and they all do different things. Today’s post is about Fat soluble vitamins!

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• In general, vitamins are one of the three micro-nutrients. The other two are minerals and water
• All vitamins are essential, meaning we need them in our diet, except for Vitamin D, which we can’t get from our diet naturally
• There are 13 vitamins
• Vitamins are either fat soluble or water soluble

Fat Soluble Vitamins

• These vitamins can be stored in the body, so they are not needed in the diet every day
• Fat is needed in the diet in order to absorb these vitamins
• The major fat soluble vitamins are Vitamin A, D, E, and K

Vitamins can be destroyed by air, water and heat! In order to keep the important vitamins in our food:

1. Do not expose produce to air. Store it in an airtight container
2. Use little water when cooking or steaming as the vitamins can be lost in the water
3. Reduce your cooking time
4. Keep food cool in the fridge or freezer

Some fat soluble vitamins

Vitamin A – Beta-carotene

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• helps with vision, particularly night vision and how your eyes adapt to light at night
• comes from carrots, squash, peppers and other bright colored foods, as well as organ meats
• too much Vitamin A consumption can actually turn a person orange!

Vitamin D – “Sunshine Vitamin”

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• the body makes Vitamin D through the sunlight
• helps maintain calcium and phosphorus absorption
• you should get 45 minutes a day of sun for adequate Vitamin D
• you can also get Vitamin D from fortified foods such as milk

So, if you eat pretty healthy and you think you’re getting enough vitamins from your diet then you don’t need to take vitamin supplements. I try to take a multivitamin a few times a week on the days I know I won’t be getting all the healthy food I need! Do you get enough vitamins from your diet or do you take vitamin supplements?