A Christian Guide to Body Stewardship, Diet and Exercise

vegetables (carrots, winter squash, sweet potatoes, pumpkin) Vitamin D 15 mcg Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D. Needed for proper absorption of calcium; stored in bones Rickets (children), bone softening, loss and factures (adults) Vitamin E 15 mg Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds Antioxidant; protects cell walls Red blood cell breakage and anemia, weakness, neurological problems, muscle cramps Vitamin K 120 mcg (Males) 90 mcg (Females) Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, brussels sprouts, and asparagus; also produced in intestinal tract by bacteria Needed for proper blood clotting Hemorrhage