These are vitamins that are soluble in fat meaning that they are transported around the body using fat as the medium. As much as you may want to remain lean by reducing on your fat intake, doing away with fat completely or nor taking adequate amounts of it means that your body will lack the fat to absorb and transport these vitamins. As much as you may be taking and even using supplements for these vitamins, not taking sufficient fats will only make you suffer from vitamin deficiencies. So just to le you know what your 100% fat free diet will cost you, here are some of those fat soluble vitamins.

Vitamin A is fat soluble and it’s commonly known for its aid in vision. It is responsible for good eyesight and to be more specific, it aids in night vision. Sources include milk, eggs, vegetables, specific fruits such as lemons and liver. The fact that it has both plant and animal sources means that you have no excuse for not taking vitamin A unless of cause you are starving somewhere in the Kalahari desert. If that’s the case then you will certainly experience skin disorders, impaired vision, respiratory problems and weight loss among other side effects. If you ingest too much on the other hand, an excess will also come with its own share of side effects. You will notice skin irritation, bone and muscular pains, high lipid concentration that causes liver and spleen damage among other such effects.

Vitamin D which is made when the sun’s light reacts with the cholesterol in your body is also fat soluble. It regulates the amount of phosphorus in your body and also aids the absorption of calcium. It is very important especially to body builders as the latter function will lead to stronger bones as well as recovery as it aids in the blood clotting process. A deficiency will be made manifest through a series of side effects such as softening of the bones, muscle cramps and twitches, osteoporosis and even convulsions. Rickets is a disease that is caused by a deficiency in vitamin D and is especially common in growing babies who still have developing bones. An excess on the other hand can cause an excess of calcium in the blood as well as abdominal pains and nausea among other symptoms.

Vitamin E cannot be left out from this list. It is an antioxidant that not only protects your cells from oxidation but it’s also good for your skin. It has been known to reduce the occurrence of wrinkles tremendously. It greatly helps prevent and combat diabetes, cancer, heart diseases, arthritis and senility among other conditions. A deficiency in vitamin E may cause wrinkling, acne, cancer and even miscarriages. On the flip side an excess will also cause other side effects like diarrhea.

The important thing to do is to strike a balance on the amount you take. Take the required daily intake as a minimum and the stipulated limit as a maximum. Consult with your nutritionist if possible before you take vitamin supplements.

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