Vitamins are essential nutrients needed to sustain life. The body cannot produce enough on its own, so it has to get them from food. They come in two forms: Fat Soluble and Water Soluble.
Fat-soluble vitamins are stored in the fat tissues of our bodies; some store for a few days, some for up to 6 months. When it’s time for them to be used, special carriers in your body take them to where they’re needed. Vitamins A, D, E, and K are all fat-soluble vitamins.
Caution to those who restrict fat from their diet– you are also restricting these essential vitamins from being absorbed and stored. So really, are you doing your body good?
Water-soluble vitamins are different. These vitamins don’t get stored in your body. Instead, they travel through your bloodstream, and whatever your body doesn’t use comes out when you urinate. These kinds of vitamins need to be replaced often because they don’t stick around! Water-soluble vitamins include vitamin C and the big group of B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.
There are currently 13 recognized vitamins: A, D, E, K, C and the group of B’s.
Vitamin A: This vitamin plays a really big part in eyesight, especially night vision. It also helps your body fight infections by boosting your immune system.
Which foods are rich in vitamin A?
• Orange fruits and vegetables (cantaloupe, apricots, carrots, sweet potatoes, pumpkin)
• Dark green leafy vegetables (kale, collards, spinach, broccoli)
Vitamin D: No bones about it, vitamin D is the vitamin you need for strong bones and teeth! It’s essential for the absorption of calcium, and is responsible for cells to function properly.
Which foods are rich in vitamin D?
Vitamin E: This hard-working vitamin protects your cells and tissues from damage. It is also important for the health of red blood cells which keep oxygen going to your muscles and brain.
• Vegetable oils like sunflower, canola, and olive
• Nuts and seeds (almonds, pumpkin, sunflower, walnuts)
Vitamin K: Vitamin K is primarily responsible for clotting blood after a cut so you don’t continue to bleed.
Vitamin C: This vitamin is important for keeping body tissues, such as gums and muscles in good shape. C also helps K if you get a cut or wound, by helping you heal and resist infection. 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.
• Citrus fruits, (oranges, pineapple, lemon, lime)
The B Vitamins: The B vitamins are important in metabolic activity — this means that they help make energy and provide it when your body needs it. So the next time you’re running the field or to class, 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, so these B vitamins have a really important job.
• Mushrooms, tomatoes, green beans, asparagus, broccoli, cauliflower, avocado
The key is to eat different foods to get an assortment of vitamins. If you are a picky eater and food is limited, I recommend a multi-vitamin. Be careful with the vitamin waters. Not only are they expensive, but they are loaded with sugar. Sure, they are a better alternative than soda, but let’s face it, sugar is sugar. In a full 2.5 serving size bottle, there is almost 9 teaspoons of sugar. Plus, the added acids as preservatives contribute to the decay of tooth enamel. So I Аск, are these pretty, colorful bottles with empowering names a product that is good for you, or a product of a marketing genius?
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