There are four fat-soluble vitamins: A, D, E and K. Their metabolism, actions and efficacy depend on lipid metabolism. With one exception, which is vitamin K2, they are absorbed in the small intestine (near the stomach). They are transported to the liver by the lymphatic network.
They are then released into the general circulation where they circulate thanks to a specific protein for vitamins A and D, or linked to a lipoprotein for vitamins E and K. The circulation leads them to a target tissue where they can each exert their own biological activities by binding to receptors at specific sites (for vitamins A and D). Menaquinone (K2) is absorbed in the colon.
Fat-soluble vitamins need good fats to be effective. It is therefore very important to eat healthy fatty acids that allow for the absorption of these fat-soluble vitamins as well as other fat-soluble nutrients.
There are a few simple ways to optimize this absorption:
- Use olive, hemp or camelina oil to season your salads and vegetables
- Use raw organic butter
- Use coconut oil (on your bread, in your smoothies, with a spoon...).
These types of fats are also needed for :
- Convert carotene from plants into vitamin A,
- Converting vitamin D or vitamin D3 to the body
- Balancing "good" cholesterol levels
- Maintain the integrity of cells and nerve functions
Coconut oil improves the absorption of antioxidants and other nutrients. Its particularity is that it is rich in lauric acid (60%), capric acid and caprylic acid with antiviral, antioxidant, antibacterial and soothing properties. Lauric acid (saturated medium chain fatty acid) will be converted to monolaurin in the body. Like lauric acid, monolaurin is a compound in breast milk that boosts immunity.
To benefit from these contributions, it is necessary to choose an organic coconut oil, not refined, not bleached and not having undergone any heat treatment. This oil must not contain any chemicals or traces of genetically modified elements.
It is already known that vegetable oils such as corn, soy, safflower, sunflower, and canola are among the most contaminated (glyphosate from industrial agriculture) and that they come largely from genetically modified crops. In addition, their omega-6/omega-3 fatty acid ratios are poorly balanced.
A few tips to get "good" fatty acids into your body:
- Use organic raw butter and avoid vegetable margarines.
- Use coconut oil for cooking and frying (as little as possible).
- Concentrate your consumption on raw foods rich in good fatty acids: avocado, dried fruits, olives and fish.
- Also consider reducing your intake of animal fats.
- A lesser known source of high quality omega-3 is krill oil. Remember to use it frequently.
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