Vitamins A, D, E & K

What are vitamins A, D, E & K?

Small amounts of vitamin A, vitamin D, vitamin E and vitamin K are needed to stay healthy. These are fat-soluble vitamins, which are not destroyed by cooking.

Unlike other vitamins, these vitamins can be stored in the body. The body does not need these vitamins every day, so stores them in the liver and adipose (fat) tissue when not needed.

What do they do?

Vitamin A

Is vital for the structure and function of the skin and mucous membranes such as the eyes, lungs and digestive system. It is essential for good vision and growth, as well as the immune system.

Vitamin D

Helps maintain a plentiful supply of calcium to the blood.

Vitamin E

Acts as an antioxidant and is needed to protect cells against oxidative damage from free radicals.

Vitamin K

Is naturally produced by the bacteria in the intestines, and plays an essential role in blood clotting, promoting bone health, and helping to produce proteins for the blood.

Good sources of vitamins A, D, E & K

Vitamin A

Liver*, whole milk, cheese, butter, margarine and many reduced fat spreads are dietary sources of vitamin A.

Vitamin D

Sunlight helps boost vitamin D levels but good dietary sources of vitamin D are oily fish, liver*, milk & eggs.

Vitamin E

Vegetable oils, nuts and seeds.

Vitamin K

Green leafy vegetables, dairy products and meat.

Did you know?

Vitamins A and D are added to all margarines and are commonly added to most reduced-fat spreads.

References

* No more than one portion of liver is recommended per week. Source: Department of Health, Chief Medical Officer. Department of Health Press Release No. 90/507. Women cautioned: watch your Vitamin A intake. Department of Health, 1990.