- daily values,
- non-animal sources,
- health benefits.
Daily value: 60 milligrams
Non-animal sources: broccoli, cantaloupe, cauliflower, kiwi fruit, oranges, papaya, peppers, pineapple, pink grapefruit, strawberries.
Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to form an important protein used to make skin, tendons, ligaments, and blood vessels; heal wounds and form scar tissue; repair and maintain cartilage, bones, and teeth. The vitamin in an antioxidant. The deficiency symptoms are: anemia, bleeding gums, decreased ability to fight infection, decreased wound-healing rate, dry and splitting hair, easy bruising, inflammation of the gums, nosebleeds, possible weight gain because of slowed metabolism, rough, dry and scaly skin, swollen and painful joints, weakened tooth enamel. Scurvy is a severe form of vitamin C deficiency.
Daily value: 5 micrograms
Non-animal sources: fortified food (cereals, milk, juice, soy products) mushrooms, sunlight.
The body makes vitamin D when the skin is directly exposed to the sun. Vitamin D helps the body absorb calcium that is important for healthy bones. It is needed to regulate the immune system and cells. Vitamin D may help to prevent osteoporosis and other bone disorders, high blood pressure, cancer, diabetes and heart diseases. The deficiency can lead to osteoporosis in adults or rickets in children.
Daily value: 12 milligrams
Non-animal sources: almonds, asparagus, avocado, cold-pressed vegetable oils (including olive, corn, safflower, soybean, cottonseed, and canola), corn-oil margarine, hazelnuts, kale, spinach, sunflower seeds, sweet potatoes, walnuts, wheat germ, whole grains.
Vitamin E helps the body keep the immune system strong. It is an antioxidant that protects the body from damage caused by free radicals and prevent serious diseases. Vitamin E is needed to form red blood cells and to use vitamin K. Symptoms of vitamin E deficiency include: muscle weakness, loss of muscle mass, abnormal eye movements, vision problems, unsteady walking.
Daily value: 80 micrograms
Non-animal sources: broccoli, Brussels sprouts, cabbage, cauliflower, cereals, green leafy vegetables.
Vitamin K is essential for blood clotting and it is important for bone health. Vitamin K deficiency can lead to excessive bleeding or bruising.