Vitamin Bioavailability
Vitamins are divided into water-soluble vitamins (B and C) and fat-soluble vitamins (K, A, D, and E). Fat soluble vitamins are absorbed when consumed with dietary fat. Dietary fat along with bile and pancreatic lipases are required for movement of the fat-soluble vitamins into your body. Water-soluble vitamins are absorbed readily independent of dietary fat. These vitamins use water to move into your body. In addition to differences in absorption methods, these vitamins differ in storage within the body. Fat-soluble vitamins are stored in the body until they are used. This means that over consumption of these vitamins can cause toxicity. Water-soluble vitamins are either used or excreted through urine therefore when taking super doses of these supplements it is bad for your pocket book.
What does that mean for your health?
What does this mean for your health?
Vitamin availability from food can depend on cooking methods and the other foods consumed with your vitamin rich foods. Firstly, when cooking foods be aware of the amount of water or oils and butter you use as these mediums will pull the vitamins from the food. When steaming or boiling foods, use small amounts of water and try to use that water in your dish where possible. When sautéing, use small amounts of oil or butter and keep that in your dish as well. Some oils may not be tasty in your dish so try to use a fat that pairs well with the rest of the dish or meal. In addition to cooking, creating a well-balanced plate will ensure that you have enough fat to absorb the very important vitamins K, A, D, and E.
When taking supplements, be sure to consult with your medical providers first and foremost. Some vitamins and minerals interfere with some medications and are not indicated for some disease states. Your doctor will be able to provide you this information and also suggest the appropriate dosage. When you get the okay you will need to choose a good quality product. There are experts in this field at your local supplement stores or ask your doctor if he or she has a brand they are particularly fond. And remember when taking your supplement to drink plenty of water and include some dietary fat (unsaturated).