Vitamin D is a steroid vitamin, a group of fat-soluble pro-hormones, which encourages the absorption and metabolism of calcium and phosphorous.

It is commonly called a vitamin, it is not actually an vitamin in the strict sense, as it can be synthesized in adequate amounts by most mammals exposed to sunlight.

Five forms of vitamin D have been discovered, vitamin D1, D2, D3, D4, D5. The two forms that seem to matter to humans the most are”

vitamins D2 (ergocalciferol) vitamins D3 (cholecalciferol).

The nutritional important forms of Vitamin D in man are calciferol (Vitamin D2) and Cholecalciferol (Vitamin D3)

Calciferol may be derived by irradiation of the plant sterol, ergosteril

Cholecalciferol (performed) Vitamin D is found in animal fats and fish liver oils. It is also derived from exposure to UV rays of the sunlight.

Vitamin D for humans is obtained from sun exposure, food and supplements. It is biologically inert and has to undergo two hydroxylation reactions to become active in the body.

The active form of vitamin D in the body is called Calcitriol (1,25-Dihydroxycholecalciferol).

Vitamin D deficiency leads to rickets and other boney disorders.

Bony abnormalities include: bowing of the legs, knock knees, rickety

rosary, swelling of the end of the long bones,

frontal bossing and pathological fractures

poor growth and delayed dentition.

Fatigue General muscle pain and weakness Muscle cramps Joint pain Chronic pain Weight gain High blood pressure Restless sleep Poor concentration Headaches Bladder problems Constipation or diarrhea

Babies with severe vitamin D deficiency can get muscle spasms (cramps), seizures and breathing difficulties. These problems are related to consequent low levels of calcium.

Children with severe deficiency may have soft skull or leg bones. Their legs may look curved (bow-legged). They may also complain of bone pains, often in the legs, and muscle pains or muscle weakness. This condition is known as rickets.

Poor growth. Height is usually affected more than weight. Affected children might be reluctant to start walking.

Tooth delay. Children with vitamin D deficiency may be late teething as the development of the milk teeth has been affected.

Vitamin D is used for preventing and treating rickets, a disease that is caused by not having enough vitamin D Vitamin D is also used for treating weak bones (osteoporosis), bone pain (osteo-malacia), bone loss in people with a condition called hyperparathyroidism.

Vitamin D is used for conditions of the heart and blood vessels,

It is also used for diabetes , muscle weakness, and joint diseases

It is also used for boosting the immune system,

Rickets is failure of mineralization of osteoid tissue or growing bones caused by vitamin D deficiency. Nutritional rickets is caused by vitamin D deficiency due to inadequate dietary intake and cutaneous synthesis.

Vitamin D deficiency results in growth retardation, muscle weakness, skeletal deformities, hypocalcaemia, tetany and seizures.

"Vitamin E" is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities.

An antioxidant is a substance that reduces oxidative damage, damage caused by oxygen which can harm human tissue, cells and organs.

Vitamin E exists in eight different isomers (forms), four tocopherols and four tocotrienols:

Alpha-tocopherol - found in the largest quantities in human blood and tissues. This is the only form actively maintained in the human body.

Protect skin from ultraviolet light Prevent cell damage from free radicals Allow cells to communicate effectively Help protect against prostate cancer

and Alzheimer's disease

In many research studies, low levels of vitamin E are associated with digestive system problems where nutrients are poorly absorbed from the digestive tract. These problems include pancreatic disease, gallbladder disease, liver disease, and celiac disease.

What foods provide vitamin E?

Excellent sources of vitamin E include spinach, turnip greens,

Very good sources of vitamin E include sunflower seeds a, almonds, bell peppers, and asparagus

Recommended Dietary Allowance (RDA): average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy people.

14+ years Males: (22.4 IU)15 mg Females :(22.4 IU)15 mg Pregnancy and lactation: (28.4 IU) 19

Vitamin K: the clotting vitamin

Vitamin K is a group name for a number of related compounds. There are 3 basic forms of vitamin K: K1, K2, and K3, but there are subtypes as well.

Each form can serve as an essential nutrient needed by the liver in order to form proteins that promote blood clotting and prevent abnormal bleeding.

Vitamin K refers to two naturally occurring fat-soluble Vitamins:

Vitamin K1 and vitamin K2.

Vitamin K1 is made by plants.

Vitamin K2 is typically produced in the large intestine by bacteria.

Good sources of vitamin K2 include:

Meat Eggs Dairy products Good sources of vitamin K1

include: Spinach Cabbage Cauliflower

Unless the individual has intestinal damage which undermines their ability to absorb the vitamin, dietary deficiency is extremely rare.

In some cases, administering a broad spectrum antibiotic long-term may reduce the vitamin-producing bacteria population

Vitamin K is necessary for normal blood clotting and may be needed for other activities.

Available scientific evidence does not support the use of vitamin K supplements for cancer treatment or prevention.

Some studies suggest that vitamin K may play a role in treating osteoporosis