Vitamins are compounds that are not made in the human body but are needed for healthy nutrition and normal growth. Because vitamins are not self-made, they need to be consumed through a healthy and balanced diet.

There are two types of vitamins:

  • Fat-soluble vitamins – These are absorbed, stored and removed in the body through fat.
  • Water-soluble vitamins – These are absorbed, stored and removed through water.

Today, we’ll take a look at fat-soluble vitamins. Below is a table that explains the role that each fat-soluble vitamin plays in the body and what food sources you can include in your diet.





Vitamin A

Important for vision, bone growth and cellular processes. The immune system needs vitamin A for normal function.

liver, kidney, milk, eggs, cheese, butter and cod liver oil, carrot, spinach, pumpkin, rockmelon, apricot, mango, peas and capsicum

Vitamin D

Essential for bone and tooth mineralization as well as being important for the body’s individual cell function.

3 x 15 minutes sessions of sun per week. Food sources include salmon, tuna, mackerel, eggs, milk and margarine, mushrooms

Vitamin E

Vitamin E’s main role is to help inhibit cell damage; it also assists in function of the immune system. It is also an antioxidant.

tuna, margarine and mayonnaise, sunflower oil, olive oil, soybean oil, almonds, peanuts, hazelnuts, sweet potato, and palm oil

Vitamin K

Essential for blood clotting, good bone health and kidney function.

beef, milk and eggs, kale, broccoli, spinach, soy bean oil, canola oil, olive oil, strawberries and oats

It is important that you consume the right amount of each vitamin; eating too little of certain vitamins, as well as eating too much can lead to health issues - deficiency on one end and toxicity at the other. For more information, consult a Dietitian.