Fat Soluble Vitamins

blood, strong bones and teeth, helps maintain good eyesight

RDA: 800-1,000mcg , Source: peaches/cantaloupe, dairy products, carrots, green/yellow veggies

Deficiency Symptoms: night blindness, diarrhea, intestinal infections, impaired vision

Vitamin D: helps the body use and absorb calcium, necessary in the utilization of phosphorous

RDA: Age 18-50: 800 IU, Age 50+: 1,000 IU, Source: fortified milk and cereals, eggs, tuna, fish-liver oils, and sun

Deficiency Symptoms: rickets (children), osteomalacia (adults)

Vitamin E: antioxidant that prevents radicals in your body that can do damage to cells and body tissue

RDA: 8-10mg, Source: most vegetable oils, wheat germ, soybean oil, raw seeds and nuts, peanut butter, whole grains

Deficiency Symptoms: nearly impossible without starvation, possible anemia in low birth-weight infants

Vitamin K: helps the blood to clot after a cut or injury

RDA: 1mcg for each kilogram (2.2 pounds) of body weight, Source: half is made in the large intestines from bacteria, spinach, broccoli, cabbage, semi-skimmed milk, oats

Deficiency Symptoms: excessive bleeding