There are 13 essential vitamins, including vitamin K, D and E, that your body needs for normal growth and development. Vitamin K, D and E are fat-soluble vitamins that you can get from food. According to the “Centers for Disease Control and Prevention,” a balanced diet that contains variety of foods is the best way to get enough vitamins.
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Vitamin K Benefits
Vitamin K is essential for normal blood clotting and healthy bones. Vitamin K deficiency may occur in infants and people who use antibiotics and anticoagulants and can lead to hemorrhaging or excessive bleeding. Vitamin K is produced in your intestine by normal intestinal bacteria, and you can also get vitamin K from foods like green vegetables, spinach, cabbage, broccoli and oil. The adequate daily intake for vitamin K is 80 mcg.
Vitamin E Benefits
Vitamin E is an antioxidant that protects your red blood cells, essential fatty acids and vitamins A and C from destruction. Vitamin E supplements might also help lower your risk for heart disease and cancer, according to the "Colorado State University." Deficiency of vitamin E is rare but can lead to anemia. You can get vitamin E in oil, margarine, green leafy vegetables, whole grain, nuts and eggs. The recommended dietary allowance for vitamin E as alpha-tocopherol is 15 mg for adults.
Vitamin D Benefits
Vitamin D is important for the absorption and maintenance of normal blood levels of calcium and phosphorous. Vitamin D is also required for healthy bones and teeth, especially in children. You can get vitamin D from oily fish and fortified dairy products. It is also produced in your skin as a response to sunlight. Growing children who don't get adequate levels of vitamin D can develop rickets, a condition characterized by long and soft, bowed legs. In addition, vitamin D deficiency can cause muscular weaknes and weak bones, as well as increase your risk of some cancers and autoimmune diseases. The RDA for vitamin D is 5 mcg for children and adults, and 10 to 15 mcg for adults older than 51 years.
Vitamin Supplements and Toxicity
If you feel you are not getting adequate amounts of vitamins from your diet, you can consider taking a vitamin supplement to prevent any deficiencies. However, getting excessive amounts of fat-soluble vitamins can lead to toxicity. Overconsumption of vitamins K, D and E can cause serious health concerns including nausea, mental and physical growth retardation, kidney damage and digestive tract disorders.