Health to the body is like truth to the soul.

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Vitamin A helps eye health and vision, the immune system,  reproduction, and fetal development. Vitamin A protects the cornea and conjuctiva  of the eye and makes it possible for humans to see in color and in low light.

Lack of vitamin A causes rash or dry skin, impaired vision, night blindness, frequent infections. Regardless of intake, poor absorption of vitamin A  increases the risk of developing celiac disease , chronic diarrhea, cystic fibrosis and cirrhosis.

Egg yolk , liver, fish oil liver, halibut, crab, whole milk products, butter, vitamin A- fortified milk, cream margarine. You can find beta-carotene in carrots and green leafy vegetables , broccoli, spinach squash, sweet potatoes, cantaloupes and apricots.

(Woman)    700mcg  minimum -3,000mcg upper

(Men)           900mcg minumum -3,000mcg upper

Vitamin D is essential for normal growth. The  absorption and metabolism of calcium and phosphorus to support the mineralization, or hardening , of bones and teeth is its main function.  the up keep of the appropriate level of serum calcium promotes the proper functioning of the of the neuromuscular system and heart action. Vitamin D also improves muscular strength, maintains immune function, involved in the process of cell division and reduces the risk of osteoporosis.

inadequate mineralization of bone and associated abnormalities characterize Vitamin D deficiency. These include bowed legs, soft bones. skeletal deformities, and poor teeth. Also,   condition in children called rickets.

A good food source for Vitamin D include eggs, fish liver, butter, herring, cream, mackerel, salmon , shrimp , and sardines. Foods are fortified with vitamin D in the United States, as a major dietary source, in particular milk.

(Woman)  15mcg minimum - 100mcg upper

(Men)         15mcg minimum - 100mcg upper

The major function of Vitamin E in the body is as an antioxidant which stops free-radical reactions and secures fatty acid within cell membranes. One other function is red blood cell formation and prostanoid synthesis. The compounds called prostanoid are important in the reproductive process, energy metabolism, blood platelet aggregation, synthesis of DNA and RNA, aging, and the prevention of heart disease

Infants who are newly born have a low tissue concentration of vitamin E.  What has been seen particularly in premature infants with vitamin E deficiency is Hemolytic anemia and dermatitis. Fatty deposits in muscle tissue, weakness, and red blood cell rupture are also associated with these infants.

Peanut, soybean, cottonseed, vegetable oils, safflower, and corn are the best sources for Vitamin E.

Wheat germ, meat, nuts fish, and animal fat are all fortified products containing mostly low amounts of vitamin E

(Women) 15mg minimum -1,000mg upper

(Men)         15mg minimum -1,000mg upper

Vitamin K promotes the formation of prothrombin and procoagulants, it is a coenzyme. It is involved in the maintenance of bone tissue. It is vitaly needed for blood clotting and coagulation

In healthy individuals eating a balanced diet, a vitamin K deficiency is rare. If  green vegetables are left out of the diet or drugs  are consumed that stop the formation of vitamin K with intestinal bacteria, then a deficiency may develop. 

Green leafy vegetables are the richest source of Vitamin K. In fruits, cereals, milk, dairy products, eggs, and vegetables you can find small amounts. You may also find a source which makes the compound, intestinal bacteria.

(Woman) 90mcg minimum- upper unestablished

(Men)    120mcg minimum- upper unestablished