Fat-soluble vitamins vs. water-soluble vitamins
The conventional approach to a weight loss diet starts with fat reduction or its total elimination. This fat-avoiding attitude can lead to many frustrations and it’s a recipe for failure, especially on a raw food diet. Fat is necessary to produce hormones that control body weight (along with other factors you don’t want to omit) and to absorb fat-soluble vitamins from the food into body tissues. For that reason, it’s important to learn about the vitamins classification as to either fat-soluble (vitamins A, D, E and K) or water- soluble (vitamins B and C) and vitamin’s plant sources.
The fat soluble vitamins are soluble in lipids (fats). These vitamins are usually absorbed in fat globules that travel through the lymphatic system of the small intestines and into the general blood circulation within the body. These fat-soluble vitamins, especially vitamins A and E (or “youth vitamins”), are then stored in body tissues.
It is important not to exceed recommended daily dose of fat-soluble vitamins, as they tent to stay in body tissue until needed. That means if a person takes in too much of a fat-soluble vitamin, a dangerous state of hypervitaminosis (literally, too much vitamin in the body) can occur over time.
Deficiency in the fat soluble vitamins is common if fat intake is too low or if fat absorption is compromised, for example, by certain drugs or by certain diseases such as cystic fibrosis (in which there is a deficiency of enzymes from the pancreas which similarly interferes with the absorption of fat from the intestine).
Some of the best plant fat-soluble vitamin sources
Orange and yellow fruits are generally good sources. Particularly, lettuce, mango, cantaloupe, honeydew, apricots, and nectarines. Plums and watermelons are provide some Vitamin A.
Getting adequate exposure to sunlight is one of the most important sources of vitamin D. Exposure to sunlight is the only way to ensure that you are producing enough vitamin D. Two factors that need to be considered are: 1) the farther away you live from the equator, the more sun exposure you need to generate adquate vitamin D; 2) people who have darker skin need much more sun exposure than people with light skin to generate an equal amount of vitamin D. If necessary use available Vitamin D supplement to ensure having sufficient amount in daily douse.
Green, leafy vegetables, particularly spinach and broccoli and vegetable oil sources, especially sunflower oil.
Bacteria in your intestines produce small amounts of vitamin K, but to ensure that you are getting sufficient quantities through your diet, be sure to include a variety of the following foods that are good dietary sources of vitamin E.
Swiss Chard is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Good vegetable sources include broccoli, cabbage, brussel sprouts, spinach, kale, cauliflower, and parsley. Dark geen vegetables like broccoli, spinach, and kale are especially rich in vitamin E.
On the other hand, naturally water-soluble vitamins like vitamins B-complex C dissolve in water are not stored in the body tissues, for that reason they must be replaced each day. These vitamins are easily destroyed or washed out during food storage and preparation.
Fresh vegetables are good plant source of the B-complex vitamins, while all citrus fruits are good sources of vitamin C.
Vitamin B-complex group consists of: thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6 (pyridoxine), folate (folic acid), vitamin B12, biotin and pantothenic acid. The B vitamins function as coenzymes that help the body obtain energy from food. They are also important for normal appetite, good vision and healthy skin, nervous system and red blood cell formation.
Some of the best plant B-complex vitamin sources
Vitamin B1 (Thiamine)
Cauliflower, spinach, kelp, Brussels sprouts, sunflower seeds, soybeans, cashews.
Vitamin B2 (Riboflavin)
Mushrooms, asparagus, broccoli, and dark-green leafy vegetables, like spinach, nuts (particularly almonds) and soybeans, or soy nuts.
Vitamin B3 (Niacin)
Peaches, mangoes, tomatoes, carrots, broccoli, beets, corn, dates, avocados, sunflower seeds, almonds, alfalfa and herbs such as cayenne, chamomile, fennel seed, hops, licorice, parsley, peppermint, red clover, and rose hips.
Vitamin B5 (Panthothenic Acid)
Avocado and yogurt are the most important vitamin B complex food sources that include plenty of panthothenic acid, along with broccoli, mushrooms, sweet potatoes and legumes like split peas and lentils.
Vitamin B6 (Pyridoxine)
Bananas, mango, watermelon, cantaloupe, broccoli, Brussels sprouts, spinach, carrots, soybeans, sunflower seeds, walnuts.
Vitamin B7 (Biotin)
Bananas, strawberries, tomatoes, cabbage, carrots, mushrooms, cauliflower, almonds, cashews.
Vitamin B9 Folate (Folic Acid)
Along with vitamin B6 and B12, folic acid is especially important for pregnant women. Leafy greens are especially rich in folate, from asparagus to spinach, along with broccoli and avocado.
Citrus fruits are the best fruit sources of folic acid, including oranges and orange juice. Other fruits that contain folate are cantaloupe, bananas, and dates.
Vitamin B12 (Cobalamin)
B12 is the most important part of the vitamin b complex, but its food sources don’t include any good plant sources. If you have B-12 deficiency try fermented soy products such as miso or supplement.
More about Fat-soluble and water-soluble vitamins you can read at Vitamin-Mineral-Info.com.
Synthetic vs. natural foods
In order for your body to recognize and utilize any nutrients what you swallow must come directly from organic, living source (meaning: made by nature here, not necessary ‘organic certified’, but not dead). When your food consists of wholesome living plants it has all necessary components, a passport if you will, for your cells to make a good use of it. Continue reading >>