Vitamins E and K (Vitamins Part IV)

Hello all, this is the final post of my four part vitamin series so lets get into it!

Vitamin E

This works as an antioxidant to protect your body from free radical damage. It also plays a role in muscle growth as well as improving neurological function and helps prevent the oxidation of some fatty acids.

Daily amount: 15 mg

Sources: vegetable oils, seeds, and nuts are the best sources for them. You can also find them and fortified cereals and leafy greens.

Deficiency: deficiency in this is pretty rare there hasn’t been any significant symptoms to be found the people that are deficient in it. Ones that are more likely to develop a deficiency are premature babies which is very important for their development. Other individuals that are likely to be affected by a deficiency are people with cystic fibrosis or Crohn’s disease as they have malabsorption disorders for fat. Because of this, vitamin E may just pass through them.


Vitamin K

This is very important for blood clotting and preventing excessive blood loss. Without it your blood simply cannot clot the way it needs to.

Sources: the best way to get it is by eating it you can find it in leafy greens, broccoli, cabbage, fish, liver, eggs, and some cereals.

Daily amount: 90 mcg

Deficiency: it’s also rare to be deficient in this although people are more likely to experience bruising and bleeding if they are. You may have to limit your food sources that include a lot of vitamin K if you’re on blood thinners though.

Leafy greens are a great source of vitamin K. Source.
Leafy greens are a great source of vitamin K. Source.

Soon enough I will tackle mineral but for now have a lovely day!

Photo credits:

Collard-Greens-Bundle” by Evan-AmosOwn work. Licensed under Public domain via Wikimedia Commons.

Fancy raw mixed nuts macro” by Sage RossOwn work. Licensed under CC BY-SA 3.0 via Wikimedia Commons.



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