Vitamin K

Aids blood clotting.

Good Dietary Sources
Made by intestinal bacteria. spinach, oats, wheat bran.

Signs of Deficiency
Excessive bleeding, liver damage.

Signs of Overdose
Jaundice in infants

Vitamin E

Helps form red blood cells, muscles, and other tissues; preserves fatty acids.

Good Dietary Sources
Poultry, seafood, seeds, nuts, vegetable oils, wheat germ, fortified cereal, eggs

Signs of Deficiency
Rare in humans

Signs of Overdose
Blurred vision, headaches

Vitamin D

Helps build and maintain teeth and bones; helps body absorb calcium

Good Dietary Sources
Egg yolk, liver, tuna, cod-liver oil, fortified milk

Signs of Deficiency
rickets in children, bone diseases in adults

Signs of Overdose
Calcium deposits, fragile bones, hypertension, high cholesterol, diarrhea

Vitamin A

Helps maintain skin, hair, nails, gums, bones, teeth;
Helps ward off infection, promotes eye function

Sources
Dairy products, green and deep yellow or orange vegetables, deep yellow or orange fruit

Signs of Deficiency
Night blindness, reduced growth in children

Signs of Overdose
Headache, blurred vision, fatigue, diarrhea, joint pain

Nutrients For The Skin

Vitamin C
Helps to produce colagen, that gives skin some of its elasticity. Citrus fruits, green peppers and tomatoes are high in vitamin C.

Vitamin E
Antioxidant that helps to counter the effect of pollution and ultraviolet rays. Wheat germ, whole-grain breads, oatmeal and vegetable oils are some of the vitamin E contributor.

Beta-carotene
Another antioxidant. Can be found in various fruits and vegetables like carrots and broccoli.

Water
Drink 8 glasses of plain water a day to make sure your skin is getting enough moisture from within.