THE ABC's ON VITAMINS
"This will bring health to your body and nourishment to your bones." Proverbs 3:8
Your body is one powerful machine, capable of doing all kinds of things by itself. But one thing it can't do is make its own vitamins. Vitamins are needed for growth and good health. All of the 13 essential vitamins you need are found in the foods you eat, especially fruits and vegetables, because a variety of foods will give you a variety of vitamins and nutrients.
Now, let's look more closely at vitamins - from A to K:
Vitamin A
This vitamin plays a really big part in eyesight. It's great for night vision, like when you're driving at night. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps you grow properly and aids in healthy skin.
Which fruits and vegetables are rich in vitamin A?
. Cantaloupe
. Apricots
. Nectarines
. Mangoes
. Peaches
. Carrots
. Sweet potatoes
. Pumpkin
. Spinach
. Squash
. Peaches
The B Vitamins
There's more than just one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Whew - that's quite a group!
The B vitamins are important in making energy and providing it freely when your body needs it. So the next time you're running to third base, thank those B vitamins. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, especially during exercise, so these B vitamins have a big job.
Which fruits and vegetables are rich in these various B vitamins?
. Spinach
. Cabbage
. Kale
. Oranges
. Nectarines
. Grapefruit
Vitamin C
This vitamin is important for keeping body tissues, such as muscles in tip-top shape. C is also key if you get a cut or wound because it helps you heal. This vitamin is also helpful at resisting infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.
Which fruits and vegetables are rich in vitamin C?
. Oranges
. Grapefruit
. Cantaloupe
. Strawberries
. Blueberries
. Raspberries
. Peaches
. Pineapple
. Nectarines
. Pears
. Tomatoes
. Broccoli
. Cabbage
Vitamin D
No bones about it . . . vitamin D is the vitamin you need for healthy bones! It's great for forming strong teeth, too. Vitamin D lends a hand to an important mineral - it helps your body better absorb the amount of calcium it needs to build strong bones to support your body.
Vitamin D is also unique for another reason - did you know you can get your daily dose of vitamin D by playing out in the sun for only 10-20 minutes a day? Vitamin D is made when UV rays from the sun strike your skin.
Which foods are rich in vitamin D?
. Milk and other dairy products
. Fish
. Eggs
Vitamin E
Everybody needs E. This hard-working vitamin maintains a lot of your body's tissues, like the ones in your eyes and skin. It also protects your lungs from becoming damaged by polluted air. And it is important for the formation of red blood cells.
Vitamin E in large amounts is found in very few fruits and vegetables. However, you can get plenty of E by eating these vitamin E-rich foods:
. Whole wheat
. Wheat germ
. Oats
. Eggs
. Nuts
. Spinach
Vitamin K
Vitamin K is the clotmaster! Remember the last time you got a cut or a scrape? Your blood did something special called clotting. Certain cells in your blood act like glue and stick together at the surface of the cut to help prevent more blood loss and keep infections out.
Which foods are rich in vitamin K?
. Kale
. Brussels Sprouts
. Spinach
. Lettuce
. Cabbage
Each vitamin meets specific body needs and performs specific functions that no other compound can substitute. Sometimes the lack of one of them can even interfere with another nutrient's function. If a vitamin deficiency continues, you could develop a related disease such as beriberi, rickets, and scurvy. Conversely, too much of some vitamins bring on a toxic condition, such as fetal abnormalities.
Like always, the best and recommended way for you to obtain essential vitamins and obtain optimum health is to eat well-balanced meals. A daily diet of varied fruits, vegetables, and other foods can provide all the needed vitamin nutrients for maintaining a healthy body.
When your body gets all these vitamins, you'll be feeling A-OK!
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