Vitamins A, D, E, and K2 are essential for bone health and overall well-being. But many people don't know that to maximize these vitamins' bioavailability they must be taken with foods that contain fats. Often, people take supplements in the morning at breakfast. However, not everyone eats foods that contain fats for their first meal of the day.
This is frequently true of Savers following a pH-balanced diet rich in alkalizing foods. So today we’ll give you two delicious and easy-to-prepare breakfast recipes that incorporate healthy fats to increase the absorption of fat-soluble vitamins. Along the way, you'll learn about the fat-soluble vitamins your bones and body need for optimal health.
The Fat-Soluble Vitamins
Vitamins B and C are water-soluble, making them easy for the body to absorb since they dissolve in water, but the fat-soluble vitamins– A, D, E and K2, are more effectively absorbed along with fats (all of the above are Foundation Supplements, except for Vitamin E).
The measure of how much the body can absorb and use a certain substance is called bioavailability. It is important to consider the bioavailability of any supplement.
Studies have shown that fat-soluble vitamins are most bioavailable when taken along with a moderate amount of healthy fats. Specifically, around 15-30 grams of fat is ideal to achieve optimum bioavailability of fat-soluble vitamins.1 That translates to about a tablespoon of olive oil, a third of an avocado, or an ounce of nuts.
Synopsis
Vitamins A, D, E, and K2 are all fat-soluble micronutrients. They are most bioavailable in the presence of fats- around 15-30 grams, according to studies.
Vitamin A
Vitamin A is a group of nutrients that includes beta-carotene, lutein, and neoxanthin. Here are some notable benefits of this vitamin:
- Excellent for skin health2
- Reduces fracture risk and reduces bone loss3
- Reduces cancer risk4
Vitamin D
Vitamin D is well known for its ability to help the body absorb calcium. Here are other facts about Vitamin D:
- The body generates Vitamin D utilizing the UV rays in sunlight
- In combination with calcium, Vitamin D lowers cholesterol5
- In combination with exercise, Vitamin D lowers blood sugar6
- Vitamin D has a positive effect on mood- helping to fight depression7
Vitamin E
Vitamin E is a group of eight different fat-soluble nutrients– four tocopherols and four tocotrienols. Individually and collectively they are important for many biological processes.
Vitamin E protects muscle cell membranes from oxidative damage, which allows you to build and maintain muscle strength and integrity.8
The antioxidant benefits of Vitamin E also extend to other bodily systems. Gamma-tocopherol, for example, is a powerful anti-inflammatory, offering protection from inflammation-associated conditions including arthritis and cardiovascular disease.9
These benefits extend to bone health since both oxidation and inflammation damage your bones and negatively impact the bone remodeling process.
Vitamin K2
Vitamin K2 is especially important for bone health, but it doesn't get as much fanfare as the other fat-soluble vitamins. Here are some of its valuable health benefits:
- Helps prevent cognitive decline9
- Prevents arteriosclerosis- which can lead to heart failure and stroke10
- Supports oral health11
- Keeps skin healthy and strong12
- Increases lifespan13
Consuming a moderate amount of healthy fats along with a Vitamin K supplement ensures that its absorption. The same is true for the rest of the fat-soluble vitamins. Make sure you're eating healthy fats when you take these vitamins. A good way to get started is with the following recipes.
Avocado Overnight Oats
Half an avocado contains around 15 grams of fat. Plus, the flaxseed, almonds, and walnuts in this recipe also contain healthy fats, so this meal puts you squarely in the target zone for absorbing fat-soluble vitamins. If you find that you struggle to fit a healthy breakfast into your busy mornings, then this recipe is for you. It can be prepared the night before, so it's waiting for you in the morning. Overnight oats stay fresh for up to three days in the refrigerator, making it easy for you to plan ahead for the days to come!
pH-Balanced
1 Serving
Ingredients:
- 1/2 Avocado
- 1/3 cup rolled oats
- 1 tablespoon ground flaxseed
- 1/3 cup plain, unsweetened yogurt
- 2/3 cup almond milk (or any non-dairy milk)
- 2 teaspoons vanilla extract
- Stevia or monk fruit extract, to taste
- 2 teaspoons slivered almonds or chopped walnuts
Directions:
- Mix all the ingredients in a bowl.
- Cover and store in the refrigerator for at least three hours, preferably overnight.
- At the time of serving, add alkalizing fruits of your choice and top with slivered almonds or walnuts.
Carrot Cake In A Mug
pH-Balanced
1 Serving
Ever wish you could make yourself a bone-healthy carrot cake muffin, without the hassle of mixing bowls and muffin tins? This recipe is simple, easy, and provides the fats your body needs to absorb bone-building fat-soluble vitamins. One and a half tablespoons of coconut oil contains around 21 grams of fat. The egg, flours, and nuts add additional fats. This is an easy recipe to make the night before- or make a few and keep them for days to come!
Ingredients:
- 1½ tablespoons extra-virgin coconut oil
- 2 tablespoons coconut flour
- 2 tablespoons almond flour
- ¼ teaspoon baking soda
- ½ teaspoon nutmeg
- 1 tablespoon lemon juice
- ¼ tsp vanilla extract
- 1 large egg
- 2 teaspoons honey
- ¼ cup thinly shredded carrot
- 1 tbsp chopped dates
- 1 tbsp chopped pecans or walnuts
Directions:
- Preheat the oven to 350F and add melted coconut oil to a large, oven-safe mug.
- Then add the coconut and almond flour, baking soda, and nutmeg, and mix well.
- Next, stir in the lemon juice, vanilla extract, egg, honey, and shredded carrot.
- Once everything is well combined, add the dates and chopped nuts. Please note that there should be enough space at the top since the mixture will rise.
- Bake in the oven for approximately 30 minutes or until a fork comes out clean. Allow to cool completely and please be careful since the mug will be hot.
Start Your Day With A Bone-Healthy Breakfast
Try these recipes to boost the bioavailability of fat-soluble Foundation Supplements. And if you'd like to try more recipes that provide your body with the nutrients it needs to support strong and healthy bones, check out Bone Appetit — the Save Institute's recipe book and meal planner.
From smoothies to desserts, Bone Appetit has delicious and easy-to-make meals for cooks of every experience level. The included 30 Day Meal Planner makes it simple to follow a pH-balanced diet and build healthy, fracture-resistant bones.
Eat Your Way to Stronger Bones!
Discover over 200 mouth-watering bone healthy recipes for breakfast, smoothies, appetizers, soups, salads, vegetarian dishes, fish, and plenty of main courses and even desserts!
References
1 https://www.ncbi.nlm.nih.gov/pubmed/23427007
2 https://www.ncbi.nlm.nih.gov/pubmed/16679825
3 https://www.sciencedaily.com/releases/2012/12/121216132522.htm
4 https://pubs.acs.org/doi/abs/10.1021/jf048519s
5 https://journals.lww.com/menopausejournal/Citation/2014/08000/Calcium_vitamin_D_supplementation,_serum.9.aspx
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241902/
7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3458367/
8 https://www.ncbi.nlm.nih.gov/pubmed/25843658
9 https://academic.oup.com/ajcn/article/74/6/714/4737392
10 https://www.ncbi.nlm.nih.gov/pubmed/19027415
11 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5585988/
12 https://www.ncbi.nlm.nih.gov/pubmed/2549810
13 https://www.ncbi.nlm.nih.gov/pubmed/17598002
14 https://www.ncbi.nlm.nih.gov/pubmed/24647393
Not sure my mugs – an ecclectic collection – are ovenproof. The mug idea is a cute idea, but if I quadrupled the recipe and baked it in a pie or cake pan, I think it would be easier and less time consuming than trying to do the mug version and measuring out the small amount of each ingredient for each mug. I wonder how long you would suggest I bake it? Thanks!
It’s difficult to estimate the exact time you’d need to keep it in the oven if you quadrupled the recipe. I would try baking it for 30 minutes, checking to see if an inserted fork comes out clean, and then adding 10 minutes at a time if it doesn’t.
These recipes look delicious I’m going to try and avocado, overnight oats. Currently I do the oatmeal in the morning and add walnuts and chia seeds but that might not be enough fat. I do have a question about the K2 as MK7. I have been taking it for awhile but I’ve been concerned since I read somewhere that vitamin K also caused blood clotting. Since I am also on HRT I thought I could be increasing my risk of blood clots. I was just wondering if you could advise me on this. Also, it was mentioned that it’s best to take vitamin D and vitamin K separately, which I will need to change right away if they do conflict with one another. Thank you for sharing your knowledge with us all!!
Let us know if you like the new recipe, Angele. And to answer your question, there is conflicting information about taking Vitamin D and K together.
A study published in 2017 in the International Journal of Endocrinology titled The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review, concludes that “Current evidence supports the notion that joint supplementation of vitamins D and K might be more effective than the consumption of either alone for bone and cardiovascular health.”
There’s also conflicting information on taking Vitamin K and HRT, so I suggest you discuss this with your doctor. He or she can do blood tests to assess your clotting capacity with the supplements.
Does 2 eggs daily give enough fat to absorb all the fat-soluble vitamin supplements if the supplements r also taken daily?
Two eggs provide 11 grams of fat, so if you take the fat-soluble supplements at the same time as you eat eggs, it’s enough to absorb them.
Hi
Can the coconut and avocado cause high cholesterol.
Thanks
Coconut oil and avocados are bone-healthy foods that also offer many overall health benefits. Because coconut oil contains saturated fats it’s effect on cholesterol is controversial. However, studies have shown that coconut oil reduces LDL and triglyceride levels while increasing HDL levels.
I had breast cancer. My body produces too much estrogen. Coconut is saturated fat which I can’t have. Any other oil I can use?
I hope you’re recovering well and fast, Betty! You can use avocado oil instead of coconut oil.
I enjoyed avocado oatmeal so much. Can I use banana or any other fruits instead of avocado? Sometime avocado is not available and tried to save in freezer or refrigerator, but it’s not same like fresh avocado!
Thanks
Shamse
I’m so glad you like the avocado oatmeal, Shamse! And you can most certainly use other fruits. Just make sure you add some healthy fats, such as nuts, to ensure the bioavailability of fat-soluble vitamins. And here are some delicious pH-balanced oatmeal recipes you might enjoy:
https://saveourbones.com/one-easy-trick-to-make-oatmeal-less-acidifying-and-more-delicious-plus-3-recipes/
Is there a healthy egg substitute I can use and still get the benefits from this recipe?
Also I do not use baking soda. If I were to use another leavener, perhaps yoghurt would that be ok? They wouldn’t rise I realise but I’ll tweak it until its right.
Annelies, you can easily replace eggs with a mixture of ground flax seed and water. Simply whisk into one tablespoon of flax seeds three tablespoons of water until it becomes gelatinous. Then add the flax gelatin mixture to the recipe exactly as you would regular eggs.
And you can use baking powder instead of baking soda, but make sure it’s aluminum-free. Enjoy!
Will be looking forward to my breakfast tomorrow. Thank you.
You’re very welcome, Annabelle!
I read somewhere that vitamins D and K2 should be taken at different times of the day for better effectiveness. Does it really matter?
still enjoy your book
Linda, that’s correct. I take D3 in the morning and K2 later in the day so they don’t compete.
Thank you, Ita.
You’re very welcome, Ita! I hope you’ll enjoy the recipes and that you’ll let us know how they turned out 🙂
Do you use 1 and half teaspoons or 1 and half tablespoon of coconut oil in breakfast recipe? Article said teaspoons but recipe had tablespoon. Which is it? Big difference? Also I am trying to keep fat grams to 33 daily to lose weight. But I know my body needs healthy fats daily. My dietician says 33 fat grams no more. She doesn’t look at carbs what do you think? I’m 160 and wanting to get back to my normal weight of 138. Thanks.
Sorry about the confusion, Ann! We’ve corrected the typo because the recipe calls for one and a half tablespoons of coconut oil. Healthy fats are necessary on a daily basis. Try to burn calories by exercising, walking, and also consume less overall calories (not just focused around fats).
I wish the bon appetit recipes came in print rather than digital access.
Do you have any substitutes for the yogurt in the overnight oats recipe? I like dairy, especially Greek yogurt, but my body does not.
Carley, there are two ways you can substitute yogurt:
1. Use almond or coconut milk yogurt.
2. Increase the almond milk (or your favorite plant-based milk) by 1/3, bringing the total to 1 cup.
Hi Vivian going to do this breakfast for tomorrow just taught oats had to be cooked before eating them would appreciate your taught on that.
Regards joan
Raw oats are safe to eat (and healthy!), Joan. Soaking them for a few hours, as in the recipe above, makes the nutrients more bioavailable and enhances their digestibility. Let us know your experience with the avocado oats tomorrow 🙂
Just had the oats breakfast enjoy it had a banana on top instead of sugar.
Probably would enjoy it better in summer than winter as very cold in Ireland. A bit confuse with the measurements as to-know what they are in inches will make it again when weather is warmer thanks.
Regards joan
Thanks so much for the information and recipes Vivian. I will be making these for sure as I have never been certain just how much fat to use with these vitamin supplements!
I’m glad to know this article answers your question, Julie! Enjoy!