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FAT SOLUABLE VITAMINS

Vitamin A

Beta - Carotene

Vitamin D

Vitamin E

Vitamin K


SOURCES OF VITAMIN E

Food	Amount	Milligrams
Wheat germ oil	1 tablespoon	37.2
Sunflower seeds	1/4 cup	26.8
Wheat germ, raw	1/4 cup	12.8
Almonds	1/4 cup	12.7
Pecan, halves	1/4 cup	12.5
Safflower oil	1 tablespoon	7.9
Peanuts	1/4 cup	4.9
Corn oil	1 tablespoon	4.8
Peanut butter	2 tablespoons	3.8
Soybean oil	1 tablespoon	3.5
Cod-liver-oil	1 tablespoon	3
Lobster	3 ounces	2.3
Salmon, fillet	3 ounces	0.6


SOURCES OF VITAMIN K

Foods with higher contents listed first

Food	Amount	Micrograms
Turnip greens, raw	1/2 cup	182
Spinach, frozen	1/2 cup	131
Liver, beef	3 ounces	104
Cauliflower, raw	1/2 cup	96
Soybean oil	1 tablespoon	76
Broccoli, raw	1/2 cup	58
Green cabbage, raw	1/2 cup	52
Tomato	1 medium	28
Egg yolk	1 large	25
Milk	1 cup	10
Corn oil	1 tablespoon	8


Vitamin E

A major anti-oxidant. Acts as a free radical scavenger to help prevent the byproducts of chemical-cell interaction to cause cell damage. Major dietary sources include vegetable oils, wheat germ, whole-grain cereals, legumes, nuts, seeds, green leafy vegetables and eggs.

SPECIAL NOTE: There are several types of Vitamin E available.

D-Alpha Tocopherol (100% Natural) is 4 times more potent in biological activity than d1-Alpha Tocopherol (Synthetic) Vitamin E.

For example; 100 I.U. of d-Alpha (100% Natural) Vitamin E is equal to 400 I.U. d1-Alpha Tocopherol (Synthetic) Vitamin E in biological activity.

Natural Vitamin E is derived from soybeans and synthetic Vitamin E is a petroleum by-product.

Vitamin E is a fat soluble vitamin composed of compounds called tocopherols.

The most active form of Vitamin E, alpha-tocopherol, is also the most widely distributed in nature.

Beneficial Properties:

Thought to protect against some of the toxicity of ionizing radiation

May help to decrease the toxicity of certain chemotherapy drugs

May decrease some of the harmful effects of solar radiation on the skin

Works well in conjunction with beta carotene

Appears to have stabilizing effect on the vascular system

Useful in decreasing leg cramps occurring especially at night

Can be used in lotions or creams to protect the skin or to treat for burns

Important for cell health

Helps in the proper functioning of the immune system

Prevents oxidation of fat

Deficiency Indicators:

May lead to a rupture of red blood cells

Loss of reproductive powers

Lack of sexual vitality

Abnormal fat deposits in muscles

Degenerative changes in the changes in the heart and other muscles

Dry skin

Hemolytic anemia (death of red blood cells)

Excessive Intake and Toxicity Symptoms:

May interfere with Vitamin K activity leading to prolonged clotting and bleeding time.

RDA

Adults 8-10 mg

SOURCES OF VITAMIN E


Vitamin K

Major dietary sources include green leafy vegetables, liver, tomatoes, egg yolks, and vegetable oils. Vitamin K can be formed naturally by bacteria in the intestines. However, bacterial synthesis alone does not provide enough Vitamin K, dietary sources are needed.

Beneficial Properties:

Essential for the formation of prothrombin, a blood-clotting compound

Deficiency Indicators:

Decreased ability to clot blood

Excessive Intake and Toxicity Symptoms:

Hemolytic anemia (death of red blood cells)

Jaundice in infants

RDA

Adults 60-80 micrograms

SOURCES OF VITAMIN K