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How can you differentiate between fat-soluble v/s water-soluble vitamins?

Published on:31 August 2021, 17:04pm IST
Vitamins are of two types: fat-soluble and water-soluble. You must know the difference between the two to ensure you're benefiting from them properly.
Grace Bains
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Vitamins
Gummies can prove to be an excellent source of multivitamins. Image courtesy: Shutterstock
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Vitamins are essential for the upkeep of many bodily functions such as vision, immune system, reproductive health, and skincare. Vitamins are absorbed by the body from food sources and supplements and help provide it with a wide variety of nutritional benefits. They can be classified into water-soluble and fat-soluble.

While water-soluble vitamins dissolve in water, fat-soluble vitamins are absorbed into the bloodstream. Regardless of the solubility, in case of deficiency of vital vitamins, the body may experience inadequate fat absorption, acute diarrhoea, reduced immunity, night blindness, and liver disorders.

vitamins
You need vitamins to keep you strong and healthy. Image courtesy: Shutterstock
Here’s the difference between water and fat-soluble vitamins

1. Lifecycle: Water-soluble vitamins dissolve in water, and are absorbed into tissues for immediate use. They are not stored in the body, and hence, your diet is critical in providing the body with a regular dose of these vitamins. Excess of water-soluble vitamins leads to them being excreted in the urine. Examples include vitamin C and B-complex.

On the other hand, fat-soluble vitamins are dissolved in the bloodstream in the form of fats. These vitamins travel through the small intestines, and the bloodstream plays the role of catalyst in distributing it throughout the body. Examples include vitamin A, D, E and K.

2. Health benefits: Water-soluble vitamins such as vitamin B1 helps maintain nervous system function. Other B-complex variants of water-soluble vitamins, like B2 and B3, help promote good vision, healthy skin, and aids in digestion. As per a research study by ‘Current Sports Medicine Reports’, vitamin C, which is critical to iron absorption and collagen synthesis, boosts wound healing, aids bone formation, and improves overall immune function.

vitamins
You need both water-soluble and fat-soluble vitamins in your diet to improve overall health. Image courtesy: Shutterstock

Fat-soluble vitamins such as vitamin A and D play an important role in bone and tooth formation, and vision. Moreover, the immune and digestive system also benefit from consuming vitamin A and D. Vitamin E, an antioxidant, is a great nutrient to fight infections, and maintain the health of red blood cells. As per a study by ‘The Clinical Biochemist Reviews’, vitamin K helps prevent blood clotting and strengthens the bones.

3. Sources: Water-soluble vitamins, like vitamin C, are found in fruits like oranges and kiwis. B-complex vitamins could be derived from chicken, eggs, milk, cheese, soy milk, almond milk, and fortified cereals. When it comes to fat-soluble vitamins like vitamin A and K, food sources such as carrots, pumpkin, eggs, spinach, and broccoli, could be consumed.

So, be mindful of your vitamin intake, and take charge of your overall health and wellbeing!

Grace Bains Grace Bains

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book.