Absorb more fat-soluble essential Vitamins A, D, E, and K
Liver, seafood, eggs, and fortified dairy are all good sources of vitamin A. Beta-carotene, also known as pro-vitamin A, can be found in a variety of fruits and vegetables, particularly those that are orange in colors, such as sweet potatoes and carrots, as well as dark green, leafy vegetables, such as spinach and kale. Unfortunately, not all plant-based sources of beta-carotene are as readily absorbable as animal-based sources of vitamin A.
Cooking makes the fat-soluble vitamin A found in orange and dark green vegetables more accessible.
Vitamin D aids in the absorption of calcium and is required by bone cells for development and repair; it also helps decrease inflammation, regulates the immune system, and controls glucose metabolism, all of which are crucial for bone health.
Vitamin D is sometimes called the "sunshine vitamin" because it is produced by the skin in response to exposure to UV light, also it can be found in a small number of foods. Seafood, mushrooms exposed to UV light, egg yolks, and several fortified dairy products all are included in this category.
Antioxidant vitamins like vitamin E are important for keeping cells healthy and warding off degenerative conditions. Additionally, vitamin E is necessary for the proper functioning of your immune system. Vitamin E-rich foods include nuts, whole grains, seeds; butter, and oils made from them.
There are two varieties of vitamin K: K1 can be found in plant-based foods including dark green leafy vegetables, soy, broccoli, and herbs. Vitamin K2 is mostly made by bacteria, fermented products like yogurt, cheese, and sauerkraut are good sources of vitamin K2. Vitamin K has a crucial role in bone health and blood coagulation.
These four fat-soluble vitamins may be quite accessible on their own; but, there is a simple trick that can assist boost absorption even further: get enough healthy fat. This involves cooking your veggies with a little amount of healthy oil or mixing them with a nutritious dip or dressing in order to assist you in absorbing more of these key fat-soluble vitamins.