• Larissa Olczak

Why We Need Healthy FATS

Updated: May 14, 2020

Vitamins help the body function effectively. There are two types: water-soluble and fat-soluble vitamins. The water-soluble vitamins are vitamins B and C.


Our fat soluble vitamins are A, D, E, and K. Many of these vitamins are present in food, sunshine also provides us with immune boosting vitamin D. Some people also choose to supplement with vitamins.


The body absorbs fat-soluble vitamins best when a person eats them with higher-fat foods. So, when you take your vitamins A, D, E, and K – take them with food containing healthy fat.

Healthy vegan sources of fat are avocados, nuts, nut butters, olives, organic good quality oils, soy, and edameme.


Don’t be scared of these fats, our body needs healthy fat. Fat plays numerous important rols in the body, including:

  • Providing a source of energy.

  • Acts as building blocks for cell membranes and hormones.

  • Allowing for the proper use of proteins.

  • Serving as a protectiving lining for the organs of the body.

  • Helping regulate energy absoroption by slowing the absorption of food.

  • Increasing satiety

  • And of course making food taste good!

Vitamin A occurs naturally only in foods of animal origin, such as liver, butter, whole milk, and egg yolks, but the body converts certain carotenoid found in plants to vitamin A. Carotenoids are present in dark-green, leafy vegetables and in yellow and orange vegetables and fruits. Vitamin A is good for vision and our immune system.


Vitamin D can be found naturally though exposure to sunlight, supplements, or diet. There are two types that occur naturally, vitamin D-3 found in animal fats, and vitamin D-2 found in plants such as mushrooms. Vitamin D is good for bone health, and our immune system.


Vitamin E is an important antioxidant that can destroy free radicals and protects our cell membranes. Free radicals are unstable atoms that cause oxidative stress. Good quality, organic vegetable oils are the richest source of vitamin E. Other good sources include nuts, seeds, whole grains, and wheat germ. The vitamin E content in animal foods is generally low.


Vitamin K helps the body form blood clots. Blood clotting is essential to prevent excessive bleeding. You can find vitamin K in leafy greens like kale, spinach, and parsley. You can also supplement!





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