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Vitamin D (Calciferol)

Needed for the absorption and use of calcium (bones and teeth). Might also be involved in maintaining the appetite. It is manufactured in exposed skin in sunlight. It is fat-soluble, and is fairly stable in cooking, although it is destroyed by light and oxygen

Richest Sources:
Cod liver oil, halibut liver oil, egg yolk, herring, sardine, eel, mackerel and other oily fish, oysters, tinned salmon, dairy products and liver.

Especially Needed By:
Infants and adolescents, pregnant and lactating women, vegetarians, women going through the menopause, the elderly and those with dark skins living in more northerly countries.

Vitamin E (Tocopherylacetate)

Important for protecting the body joints from oxidation and may also protect against heat disease. It is fat-soluble. Little is lost in home cooking, except when frying in fat, but it is unstable when frozen. Oils lose E content when exposed to light.

Richest Sources:
Wheatgerm, alfalfa, cod liver oil, corn oil, rapeseed oil, rice, bran, safflower oil, sesame seeds, sunflower oil, wheatgerm oil, almonds, buckwheat flour, hazelnuts, peanuts, pecans, walnuts, wheat bran, avocados, oats.

Especially Needed By:
Everyone, because of its protective character. 

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