Common dietary sources of vitamin A and D are livers, especially the liver of marine fish and oils obtained from the livers of shark, cod, halibut and tuna. Fish livers are used as raw materials to obtain oils with high concentrations of these vitamins.
Milk has about 500 IU of vitamin A/cup and cheddar and Swiss cheeses (1 oz) contain about 285 IU and 200 IU of vitamin A, respectively.
Some products, such as margarine and breakfast cereals, may be fortified with vitamin A. Fortified milk also is a good source of vitamin D.
For vitamin E, the richest sources are vegetable oils, and the produces made from these oils, such as margarine, shortenings and salad dressings. Other sources of vitamin E include nuts, seeds and green leafy vegetables.
Green vegetables, such as broccoli, cauliflower, spinach and parleys leaves, complement the diet with vitamin E and K because they contain amounts of phylloquinone.
The fat soluble vitamins remain reasonable stable in stored foods. At usual cooking temperatures, some destruction of vitamin A and E occurs. Losses are greater at higher temperatures, such as with deep frying.
Food sources of fat soluble vitamins
