The riches sources are citrus fruits, guava, capsicum, brussel sprouts, broccoli, pawpaw, kiwi fruit, cauliflower, cabbage, strawberries, melon, mango, peas and potatoes. C well but overcooking destroys it. Always eat some raw fruit and vegetables and cook in a microwave, steam or stir-fry rather than boiling. Vitamin D comes from the action of sunlight on skin so we need not worry about food sources in Australia. It is needed for the body to absorb calcium into bones.
Vitamin E is found in wheatgerm, vegetable oils, seeds and vegetables.
It is an antioxidant vitamin which helps prevent damage to arteries and body tissues. Vitamin K is made in the intestine and is essential for the normal clotting of blood. It is also found in legumes, spinach, cauliflower, lettuce, broccoli and cabbage. To absorb calcium we need normal hormone levels, vitamin D, exercise and a calcium-rich diet. After menopause, women lose a lot of calcium from their bones and it is important to have built up a good strong skeleton before the age of 30 to prevent osteoporosis in later life.