This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex, however, we will share with you as much information as possibly can about this subject so that you no longer have any questions left un-answered by the end of this article.
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food and nutrition specialist , A. Kozil, graduate student.
Vitamin E
Vitamin E is an antioxidant that can help the body destroy free radicals. Vitamin E may help protect the body from a range of health issues.
Function Some reasons why the body needs vitamin E are: as an antioxidant
To Boost The Immune System
To Dilate Blood Vessels And Help Prevent Clotting Dietary Sources Good Sources Of Vitamin E Include: Wheat Germ Oil
Sunflower Seeds And Oil
Almonds, Hazelnuts, And Peanuts
Spinach And Broccoli
Kiwi Fruit And Mango Which Foods Are Good Sources Of Vitamin E?
Recommended intake Current guidelines recommend people consume the following amounts of vitamin E. Experts measure vitamin E intake in milligrams (mg) AT, but packaging currently uses international units (IU). These conditions affect the liver’s ability to absorb vitamin E. A deficiency can result in: nerve and muscle damage that affects movement and coordination
vision problems
a weakened immune system As vitamin E is an antioxidant, a long-term deficiency could increase the overall risk of various diseases. Click here to find out how to recognize a vitamin E deficiency.
Overdose Obtaining vitamin E through natural sources is unlikely to lead to an overdose, although supplement use can increase this risk. People who use blood-thinning medication, such as warfarin (Coumadin) should ask their doctor before taking vitamin E supplements, as these may interfere with blood clotting. Vitamin E supplements are available for purchase in pharmacies and online.
Vitamin K
Vitamin K helps the body form blood clots. Blood clotting is essential to prevent excessive bleeding. Function Apart from blood clotting, vitamin K may also: lower the risk of heart disease
enhance bone health
reduce the buildup of calcium in the blood Learn more here about why we need vitamin K and where to get it.
Dietary sources Food sources of vitamin K-1 and K-2 include: kale
liver
spinach
parsley
butter
egg yolks Learn about 40 foods that provide vitamin K. Recommended intake Experts do not have enough evidence to recommend a specific intake of vitamin K suitable to meet the needs of 97-98% of healthy individuals. Instead, they recommend an adequate intake (AI) , an amount assumed to provide nutritional adequacy, as follows: Age (years) 1–3 4–8 9–13 14–18 19 and over Female 30 55 60 75 90 Male 30 55 60 75 120 Deficiency The body is not able to store as much vitamin K as it does vitamin A or D. This means a person needs a regular intake of vitamin K, and there is a higher chance of a deficiency. Overdose Taking high quantities of vitamin K does not appear to lead to adverse effects.
However, it can interfere with the use of blood-thinning medications, such as warfarin (Coumadin). Vitamin K supplements are available for purchase in pharmacies and online.
Fat Soluble Vitamins
Fat soluble vitamins are critical to health and wellness–particularly reproductive health and wellness.
Average intake of fat soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K is inadequate at best and dangerously low at worst–even among health circles. Low-fat, no-fat and vegan diets are woefully lacking in fat soluble vitamins; however a diet based on traditional foods–those foods that nourished our ancestors through their evolution– can naturally provide these vitamins.