LETS TALK ABOUT VITAMINS: 

                                             A, D, E, K (Fat soluble vitamins).



✔CAROTENE (vitamin A; includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed.)

The benefits of Vitamin A:

Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts

Did you know?

Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones.

SOURCES:

Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese.

Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens.


✔CALCIFEROL (vitamin D)

Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures.

SOURCES OF VITAMIN D:

Fortified milk or margarine, fortified cereals, fatty fish.

Did you know?

Many people don't get enough of this nutrient. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun.


✔ALPHA-TOCOPHEROL (vitamin E)

Vitamin E acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.

SOURCES:

Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts.

Did you know?

Vitamin E does not prevent wrinkles or slow other aging processes.


✔PHYLLOQUINONE, MENADIONE (vitamin K)

Vitamin K Activates proteins and calcium essential to blood clotting. May help prevent hip fractures.

SOURCES:

Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables.

Did you know?

Intestinal bacteria make a form of vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent.


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