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| taken in combination with calcium. Vitamin D may also help prevent colon cancer, though it is not yet clear why; researchers have found, however, that colon cancer rates are higher in cold climates, where there is less sunlight. |
| RDA: 400 IUs. Warning: more than 25 micrograms, or 1,000 IUs, of vitamin D per day can be toxic. |
| Where to find it: the body manufactures most vitamin D when the skin is exposed to sunlight; it's also found in fortified milk and milk products, fatty fish such as salmon and sardines, and eggs (in small quantities). |
| Vitamin E |
| What it does: protects nerves and cell membranes; maintains joint and ligament health; improves immunity; acts as an antioxidant, shielding cells from damage. |
| What it may do: guard against cancer by protecting cells and enhancing the immune system. Vitamin E is also strongly linked to lowering the risk for heart disease and stroke by preventing blood clots and preventing damage from oxidants, which help form plaque in the arteries; studies have found that high doses of vitamin E improve the outcome of open-heart surgery. It has been found to reduce arthritis pain and improve mobility, and may also slow the effects of aging. |
| RDA: 30 IUs. |
| Where to find it: nuts and seeds, especially sunflower seeds, pine nuts, hazelnuts, almonds, and peanuts; wheat germ, avocado, broccoli, asparagus, sweet potatoes, vegetable oil, whole-grain cereals, oats, and brown rice. |
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