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How much fat is required for vitamin absorption?



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SUSUSUZZZIE
SparkPoints: (136,616)
Fitness Minutes: (78,617)
Posts: 6,993
1/22/13 11:03 P

Thank you SAILOR64!

Nobody (including myself) has ever accused me of over-thinking things. LOL! Just kidding since you can't see my grin.

And thank you for the links. I searched but couldn't find what I felt was good info. so I appreciate it. I had a feeling it didn't take much fat with the fat soluble vitamins, but I was probably more curious than anything.


Edited by: SUSUSUZZZIE at: 1/22/2013 (23:04)


SAILOR64
SparkPoints: (14,107)
Fitness Minutes: (4,987)
Posts: 403
1/22/13 1:18 P

In answer to your question about how much fat do you need for proper absorption of vitamins is, it depends on what kind of vitamins you want to absorb and how much of them you want to absorb.

First, let's start with one thing, "B" vitamins are good for you. In fact you can't live without them. I have attached a link on that: http://en.wikipedia.org/wiki/B_vitamins But I digress.

You body does not absorb water-soluble vitamins, it takes what it needs and discards the rest in the urine. This is why you should eat water-soluble vitamin rich foods throughout the day.

Your body does absorb and store fat-soluble vitamins (A, D, E, K, etc..) so while it's important to have a vitamin balance you won't become deficient in these vitamins overnight so don't worry.

So, back to your question, how much fat do I need? The answer is not much. I have attached another link that describes how the body combines fats, vitamins and digestive enzymes generated by the liver in the small intestine to metabolize vitamins. http://health.howstuffworks.com/wellness/f
ood-nutrition/vitamin-supplements/body
-absorb-vitamins.htm

Here's something else to think about. Don't "micromanage" your diet. You've lost more than 100 pounds. Obviously you are doing more than one thing right. Don't become obsessive about every little thing you take in. There's an old saying in the medical research industry... "a little knowledge is a dangerous thing."

So, relax. If your bloodwork is coming back normal, stop over-thinking it.

Good luck, keep up the good work, and JUICE to you!

Edited by: SAILOR64 at: 1/22/2013 (13:21)


SUSUSUZZZIE
SparkPoints: (136,616)
Fitness Minutes: (78,617)
Posts: 6,993
1/22/13 10:22 A

I appreciate the help but there doesn't seem to be a clear answer about *how much* fat is required with heavy fat-soluablevitamin/veggetable carb snack.

I was hoping there was a ratio or an accepted amount beyond an overall meal or daily balance of fat/protein/carbs.

I'm definitely not on a low fat diet and I'm aware of the differences between fat and water soluable vitamins, food sources and I eat plenty of healthy fats with only a small portion of my fat (usually) coming from dairy.

Without a clear answer, I'll just keep doing what I'm doing since my levels seem to be fine.

emoticon

Edited - I'm not on a low fat diet (previously said cal in error)
emoticon



Edited by: SUSUSUZZZIE at: 1/22/2013 (11:50)


OPUSEVA
Posts: 1,304
1/22/13 9:19 A

How much fat is required for vitamin absorption?

Not much. You would need to have a very strange, extremely low-fat diet in order to have inadequate fat. Don't worry about it. The fat in any meal will suffice.



MICHELLEXXXX
SparkPoints: (6,395)
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Posts: 1,859
1/22/13 7:44 A

I agree with what Sunshine said.



SUNSHINE6442
Posts: 1,793
1/22/13 6:28 A

A small amount of fat can facilitate vitamin absorption. Vitamins A, D, K and E (water-soluble vitamins B and C don't need fat. Try to secure these vitamins with no gluten, no lactose, no preservatives, no yeast. Make sure you get the right kind of fats...almonds, walnuts which are good for your hrart...avocados, Virgin Olive Oil, Sardines, tuna, etc

Vitamin C with rose hips...Rose Hips are a natural source of vitamin C. Helps transport fat in our bodies to maintain energy...our bodies discard excess vitamin C.

All of the B-complex vitamins are water soluble which means they dissolve in water and are not stored in your system. They can not hurt you.




CREATIVECALICO
Posts: 298
1/22/13 6:23 A

It's best to eat the fat at the same time. Really, every meal (or snack) you eat should be balanced with some protein, carbs and fat.

As far as how much fat you need, don't go below 10% of your calories coming from fat.



SUSUSUZZZIE
SparkPoints: (136,616)
Fitness Minutes: (78,617)
Posts: 6,993
1/21/13 11:17 P

I understand the need for fats along with my veggies for good vitamin absorption, but I can't find how much is needed. Also, does the fat have to be consumed at the same time as the veggies?

For example, I have a low fat yogurt snack a 2-3 hours before a green smoothie - will the dairy fat from the yogurt cover my fat needs or do I need to have to have a fat with the green smoothie? And how much fat is required? Is there a suggested ratio?

We used to have flax oil in our green smoothie but we have had to remove it. I can eat a few nuts with my green smoothie, but I'd like to keep them to a minimum with the smoothie as I often have almonds for a snack later in the day.

Another example is the recommendation not to avoid fat free dressing with salad. Is a split of 1 Tbsp of a dressing with fat and 1 Tbsp of non fat dressing enough fat?

Any help would be appreciated!

By the way, my lab results historically have been good so I'm not trying to cover a gap as much as I would like to get as much benefit as possible from what I eat.



 
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