What vegetables contain fat-soluble vitamins?
Written by
Gina Mason
Reviewed by
Prof. Benjamin Murphy, Ph.D.Vegetables, when prepared in a certain manner, are great sources of essential fat-soluble vitamins. Carrots and sweet potatoes contain vitamin A precursors. A good source of vitamin K is the leafy green vegetable spinach. Those mushrooms that have received exposure to ultraviolet rays contain vitamin D. Red peppers are another good source of vitamin E. It is beneficial to combine them with healthy fats to maximize their benefits.
Vitamin A Sources
- Carrots: Beta-carotene converts to retinol in your body
- Sweet potatoes: One medium potato provides 400% daily vitamin A
- Butternut squash: Cooked with oil for better absorption
Vitamin K Powerhouses
- Kale: Raw or lightly steamed preserves nutrients best
- Spinach: Cooking increases bioavailability of vitamin K
- Broccoli: Florets contain more vitamin K than stems
Vitamin E Vegetables
- Red bell peppers: Highest when eaten raw
- Swiss chard: Light sautéing protects vitamin content
- Pumpkin: Seeds also provide vitamin E
The method of cooking will be important in preserving vitamins in foods. Steam cooking preserves vitamin K better than the boiling method. If carrots are sautéed in a small amount of oil, then the availability of vitamin A is improved. Keeping red peppers raw will preserve the vitamin E content. For mushrooms, storing them in sunlight before cooking them will greatly increase the vitamin D content. Do not cook the food for an extended period.
Combine vegetables wisely. Mix vitamin A carrots + vitamin E spinach in salads. Add avocado or oil dressing for absorption. Cook vitamin K-rich kale with vitamin D-rich mushrooms to pair up nutrients. Roast sweet potatoes with red peppers and drizzle oil on them; these combinations group nutrients into home-like packages.
Special preparation enhances the vitamin content of food. Place mushrooms gill side up in the sun for ½ hour to improve the vitamin D content. Steam leafy vegetables lightly rather than boiling them to retain vitamin K. Carrots cooked in oil and pureed provide maximum absorption of vitamin A. Prepare cabbage in the form of sauerkraut, allowing fermentation to produce vitamin K2.
Various qualities distinguish the many kinds of veggies they carry. Call for usual deep orange carrots. Opt for the darker varieties of kale instead of the lighter greens. Use red peppers with thick meat in them if you want to increase your vitamin E intake. Use portobello mushrooms otherwise. These show a better conversion of vitamin D. It has also been found that certain vegetables, classified as organic, carry a higher nutritional value.
Read the full article: Fat-Soluble Vitamins: Essential A, D, E, K Guide
