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Are you unsure which vitamins are in which foods? If so, it's time to change that because your health could be in jeopardy!

A vitamin is an organic substance or chemical found in food that is absolutely necessary for normal growth, health, and bodily functions. Vitamins help the body to resist infection, as well as to increase mental alertness.

It is best to ingest our nutrients through whole foods, but very often we need to supplement our diet. If needed, choose natural, whole food vitamins. These vitamins are made from a natural food source and are absorbed by the body much better than chemically produced vitamins.

Did you know that there are 14 different vitamins that fall into two distinct categories? These two categories are fat-soluble and water-soluble vitamins.

Water-soluble vitamins (as discussed more thoroughly in a previous article) includes nutrients such as Vitamin C, choline, biotin and seven B vitamins. These vitamins dissolve in water and cannot be stored in the body for an extended period of time as any excess water-soluable vitamins are excreted in urine.

Fat-soluble vitamins, on the other hand, includes Vitamins A, D, E and K and are stored in your body fat and liver if they are not used immediately for digestion. Excess fat-soluble vitamins can accumulate in your body and reach toxic levels.

In this article, I will discuss the various fat-soluble vitamins and get you on your way to creating a healthy diet!

The following is a description of each fat-soluble vitamin:

Vitamin A - Can be found in liver, dairy, and cod liver oil. Helps our cells reproduce normally, stimulates our immune system, and is required for the formation of protein, bone, and growth hormone. Aids in fighting infection, PMS, urinary tract infections, and acne. May reduce harmful cholesterol levels, and reduce the risk of heart attacks. Vitamin A may prevent night blindness, improve eyesight, and strengthen our teeth, bones, hair and gums.

Vitamin D - Can be found in cod liver oil, egg yolks, and butter, but the majority of vitamin D can be supplemented by sunlight exposure. Helps our bodies to absorb calcium and vitamin A. If taken with vitamins C and A, it can help to prevent colds. Without vitamin D, phosphorus and calcium cannot build strong bones and teeth. Also aids in preventing migraine headaches and osteoporosis.

Vitamin E - Look for Vitamin E in wheat germ oil, nuts, seeds, vegetable oils, whole grains, egg yolks and leafy green vegetables. Aids in PMS, cold sores, increased energy, and wound healing. Helps keep our skin looking young, aids oxygen in traveling throughout our bodies, prevents and dissolves blood clots, and helps wounds heal faster. Also aids in lowering blood pressure, minimizing leg cramps, and in helping nerves convey messages faster.

Vitamin K - Found in leafy green vegetables. Vitamin K is needed for proper bone formation and blood clotting. Helps the body transport calcium.

Proper nutrition is the key to a long and healthy life. Make wise food choices each and every day to maintain the healthy lifestyle that we all aim for!