Vitamin A |
Helps with (1) healthy mucous membranes; (2) skin, vision, tooth and bone growth; (3) health of the immune system. |
From animal sources (retinol): liver, eggs, fortified margarine, butter, cream, cheese, fortified milk. |
From plant sources (beta-carotene): dark orange vegetables (pumpkin, sweet potatoes, winter squash, carrots), fruits (cantaloupe, apricots), dark green leafy vegetables. |
Vitamin K |
Required for correct blood clotting. |
Vegetables from the cabbage family, leafy green vegetables, milk; it is also produced in the intestinal tract by the bacteria. |
Vitamin E |
Helps to protect the cell walls. |
Nuts and seeds, egg yolks, liver, wholegrain products, wheat germ, leafy green vegetables and polyunsaturated plant oils. |
Vitamin D |
Required to properly absorb calcium. |
Fortified margarine, fortified milk, fatty fish, liver, egg yolks; the skin can also produce vitamin D when it is exposed to sunlight. |