Vitamin utilisation

Written by Dr Dan Rutherford, GP

Vitamin D

This vitamin is also known as calciferol and together with calcium is essential for healthy bones and teeth.

The body manufactures vitamin D in the skin in the presence of sunlight. Hence it is important to expose the body to fresh air on a daily basis. Most people will obtain sufficient quantities of vitamin D through their everyday activities but foods rich in this vitamin are:

butter

cheese

cod liver oil

eggs

liver

margarine

mackerel

milk

oily fish

sardines

tuna

yoghurt.

Vitamin E

Vitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy cardiovascular and circulatory system. It is one of the body's main antioxidants.

The body needs a daily intake of around 3-4mg a day which can easily be obtained from eating the following fruit and vegetables rich in vitamin E:

avocados

blackberries

brussels sprouts

corn oil

mackerel

mangoes

nuts

olive oil

tomatoes

safflower oil

salmon

soft margarine

spinach

sunflower oil

sweet potatoes

watercress

wheat germ

wholegrain cereal.

Vitamin K

This vitamin is involved in the blood clotting process of the body and the maintenance of strong bones.

It is found in small quantities in most vegetables and wholegrain cereals, but the main source of this vitamin is from the intestinal tract and the stomach through the activity of 'healthy bacteria'. These bacteria are often also referred to as the 'gut flora'. Not only do we live in harmony with them but they in fact fulfil several important roles, including part of our defence against more harmful organisms.

Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.

Other articles on vitamins and minerals

Mineral utilisation

Vitamins and minerals - putting advice into action

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