Micronutrients: Fat Soluble Vitamins

          Hey guys, sorry about last week! I moved into a new place, went to our family cabin and STILL today don't have internet or TV set up. Thank the lord for mobile hot-spots! Now onto today's lesson...

Fat soluble vitamins are those that are soluble in fat. These vitamins need to “hold hands” with a fat globule in order to cross the intestinal wall and be utilized by the body. The fat soluble vitamins are vitamins A, D, E, & K. Please note: all fat soluble vitamins are stored in the body without excretion, this means that the more you intake, the more they build up in your body. Vitamins/minerals/herbs are what are used to make many medicines, so taking excess vitamins is much like taking more than your prescribed medication—bad things happen, which we call toxicities.

Vitamin A:

Vitamin A is a general term for retinoids: retinol, retinal, and retinoic acid. Vitamin A in our diet includes preformed vitamin A (retinol/retinoic acid) and carotenoids. Vitamin A is typically found in red-to-orange hued produce.

• Function: immune health, vision, health of mucous membrane in respiratory tract, GI tract, and urinary tract, bone health, hair and skin health, reproduction, cellular communication, antioxidant
• Deficiency: night blindness, increased risk for infection
• Toxicity: increased intracranial pressure, dizziness,  nausea, headaches, skin irritation, pain in joints and bones, birth defects, yellow-orange tinted skin, increased risk for lung cancer and cardiovascular disease, coma, death
• Sources: sweet potato, cod liver oil, liver, swordfish, eggs, tuna, cow’s milk, spinach, carrots, pumpkin, cantaloupe, red peppers, mango, black-eyed peas, apricots, broccoli
• Recommended daily value: 5,000 IU for adults and children over 4 years of age
• Tolerable upper levels (preformed vitamin A): 10,000 IU

Vitamin D:

Vitamin D (cholecalciferol) is the only vitamin that is produced by the body, and it is produced in the liver—this is then activated by the sun in the kidney.

• Function: promotes calcium absorption in the gut, bone health, aids in cellular growth, neuromuscular function, immune health, anti-inflammatory
• Deficiency: rickets (children), osteomalacia (adults)
• Toxicity: anorexia, weight loss, polyuria, heart arrhythmias, increased blood calcium levels
• Sources: sun (in appropriate seasons and location), salmon (sockeye & chinook), sardines, tuna, mackerel, fish liver oils, fortified dairy, soy, and cereal products
• Recommended daily value: 600 IU daily (controversial in the health field at the moment, and likely to increase in the coming years)
• Tolerable upper levels: 4,000 IU

Vitamin E:

Vitamin E’s most active form in humans is called alpha-tocopherol which is a strong antioxidant.

• Function: antioxidant, normal growth development, anti-blood clotting agent, promotes RBC formation, co-factor in many enzyme systems, cardiovascular health, immune health, cellular communication, regulation of gene expression
• Deficiency: rare—peripheral neuropathy, lack of voluntary muscle control, skeletal muscle breakdown, decreased vision, lowered immune function
• Toxicity: hemorrhage
• Sources: nuts, seeds, vegetable oils, spinach, chard, kohlrabi, mustard greens, pumpkin, turnip greens, broccoli, brown rice, wheat germ, apple, mango, kiwi, clams, salmon, scallops, shrimp, tofu, chicken breast
• Recommended daily value: 22.4 IU (from food sources); 33.3 IU (from supplementation)
• Tolerable upper level: 1,500 IU

Vitamin K:

Vitamin K is not produced by our gut, rather the bacteria that live in our gut. We can also get vitamin K through food.

• Function: blood clotting, bone health
• Deficiency: easy bruising/bleeding, decreased bone mineralization
• Toxicity: rare
• Sources: green leafy veggies, brussels sprouts, broccoli, cauliflower, cabbage, fish, liver, meat, eggs, cereals, soybean oil, canola oil
• Recommended daily value: 90 mcg (female); 120 mcg (male)
• Tolerable upper level: N/A
• Interactions: If taking an anticoagulant (like Warfarin), it is essential to keep a consistent intake of vitamin K.

SWEET POTATO AND KALE HASH-- sharedappetite.com

INGREDIENTS

• 2 medium sweet potatoes, peeled and cut into a fine ¼" dice

• 2 shallots, finely sliced

• 1 red bell pepper, cut into a fine ¼" dice (optional)

• 2 - 3 cups frozen kale (recommended) or fresh kale

• 1 teaspoon cumin

• 1 teaspoon paprika

• Pinch red pepper flakes

• Kosher salt

• Freshly ground black pepper

• 4 eggs

• Extra virgin olive oil

• Butter (optional)
• 
  

INSTRUCTIONS

1. Heat 4 tablespoons of extra virgin olive oil in a large skillet over medium heat. Once hot, add in the finely diced sweet potatoes, finely sliced shallot, cumin, paprika, red pepper flakes, and season very generously with Kosher salt and freshly ground black pepper. You could also add in 1 finely diced red bell pepper if you have one (I didn't have one, but I will probably add this next time).
2. Cook mixture, stirring occasionally, until sweet potatoes are cooked through and tender, about 15-18 minutes.
3. If using frozen kale (recommended, it's so quick and easy!), heat it according to package directions, then wrap kale in a couple paper towels and wring out any excess moisture. If using fresh kale, remove ribs and stems and roughly chop leaves.
4. Add kale into the skillet approximately during the last 5 minutes of cooking. Taste the hash and season with additional salt or pepper if needed.
5. As the hash is finishing up cooking, heat 2 tablespoons of olive oil or butter (or a mixture of both) in a large nonstick skillet over medium-low heat. Once hot (adding a droplet of water to the pan should make it sizzle), crack open eggs and add them, one at a time, into the skillet. Season with salt and pepper and cover with a lid. This will help the tops of the whites to set before overcooking the bottom of the eggs. The eggs are done cooking once the whites are just set (the yolk will still be runny).
6. Divide the hash among four plates, topping each with one of sunny-side up eggs. Sprinkle the egg with some freshly ground pepper, drizzle with some sriracha (completely optional), and enjoy immediately!