Sources: Sunlight. Your body manufactures most of the vitamin D it needs right under your skin, after rays from the sun have struck it. You can also get vitamin D from cod liver oil (capsules or liquid) and fatty fish such as herring, mackerel, sardines, and salmon, as well as trout, tuna, eggs, and cheese.
Vitamin E (Tocopherol). Vitamin E is a powerful antioxidant. It is a fat-soluble vitamin which the body stores for only a short time, and like all antioxidants, it neutralizes free radicals. Vitamin E is very important for keeping your cell walls in good condition and maintaining healthy nerves, skin, muscles, red blood cells, heart, and circulation. It also enhances the utilization of vitamin A. Vitamin E may protect against cancer of the lung and cervix, as well as other cancers. It may also reduce the onset of cataracts and strengthen the immune system against infections. In addition, vitamin E appears to reduce arthritic pain and lower the risk of stroke, heart disease, and angina by slowing the formation of fatty plaques on the walls of arteries.
Signs of vitamin E deficiency may include slow healing of wounds, bruising easily, varicose veins, loss of muscle tone, and infertility.
Sources: Oils such as wheat germ oil and sunflower oil; sunflower seeds; nuts such as hazelnuts, almonds, and pine nuts; sweet potatoes; avocado; pears; and dark green vegetables like spinach.
Vitamin K. Vitamin K is a fat-soluble vitamin made by bacteria that live in your colon. You then absorb it into your bloodstream to carry out a variety of important tasks in your body. For instance, vitamin K helps your blood clot. It also plays a key role in manufacturing the proteins that keep your teeth and bones healthy.
Signs of vitamin K deficiency in women may include heavy blood loss during menstruation. Post-menopausal women who lose calcium
Vitamin D. Vitamin D helps ensure strong bones by increasing the rate that minerals like calcium and magnesium are deposited into bones. It’s also crucial for absorbing calcium from food.
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