 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