27 A Christian Guide to Body Stewardship, Diet and Exercise Vitamin A 900 mcg (Males) 700 mcg (Females) Fortified milk, cheese, cream, butter, fortified margarine, eggs, liver Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin) Antioxidant, needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health Night blindness, dry skin, increased susceptibility to infection, loss of appetite, anemia, kidney stones 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
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