Showing posts with label Vitamins. Show all posts
Showing posts with label Vitamins. Show all posts
VITAMIN D DEFFICIENCY RISK FOR CANCER
WHAT IS VITAMIN D DEFICIENCY?
HOW WILL IT INCREASED RISK FOR CANCER AND AUTOMIMMUNE DISEASES?
A study has linked vitamin D deficiency with an increased risk for cancer and autoimmune diseases, such as rheumatoid arthritis MS, and lupus. Researchers found, through mapping vitamin D receptor binding throughout the human genome, that vitamin D deficiency is a major environmental factor in increasing the risk of developing these disorders.
And 70 percent of children and adults in the US are vitamin D deficient. The cause of deficiency is a combination of not enough sun exposure, and a diet low in vitamin D.
Hydroxychloroquine, or Plaquenil, and corticosteroids, which both can be prescribed for the treatment of rheumatoid arthritis, are among these. Even if you are taking one of these drugs, your doctor can adjust your vitamin D dose to correct the malabsorption.
You can ask your doctor for a simple blood test called, 25-hydroxy vitamin D test.
To increase your level of vitamin D through food, you should include more oily fish, such as salmon, mackerel and tuna. Egg yolks and mushrooms also provide vitamin D, or you could choose a cereal and milk fortified with vitamin D.
However, this is without sunblock in the summer, and it is not recommended to expose your skin to the sun without sunblock for long amounts of time. This can cause skin damage and increase your risk of skin cancer.
There is no one-size fits all solution for taking vitamin D, how much you need depends on how deficient you are, which medical condition you have, etc. It is usually recommended that you supplement by adding 1-2,000 IU of vitamin D per day.
This is because the liquid form has better absorption rates and are therefore recommended above vitamin D tablets. You can find liquid form in most health food stores.
Not only does vitamin D play a crucial role in the absorption of calcium, but it staves off osteoporosis, which can be a risk for people with RA. It also protects those susceptible to seasonal affective disorder from becoming depressed.
Vitamin D plays a role in managing musculoskeletal pain from rheumatoid arthritis and other diseases. It's common for people who live with chronic pain to have a vitamin D deficiency, and for doctors to routinely check their patients and offer Vitamin D supplements as part of the treatment plan.
FRUIT WONDERS: THE HEALTH BENEFITS OF APPLES
THE HEALTH BENEFITS OF APPLESAn Apple a day, keeps the doctors away. We've probably heard this phrase for a long time and a lot time by now. But what really are the health benefits of apples.
Health Benefits of Apples First up, what really is an apple.
Apple is the pomaceous fruit of the apple tree, species Malus domestica. It is one of the most popular, healthy and widely cultivated tree fruits. It is one of the most recognizable fruit and is well loved.
Apples or eating it can help in lowering cholesterol, aiding digestion and detoxifying the body.
Apples are abundant in Quercetin, a flavonoid, which helps prevent the growth of prostate cancer cells.
Apples are said to help in slowing down ageing-related problems, avoiding wrinkles and promoting hair growth.
Apples have been found to have a positive result on those suffering from risk of stroke, Type II diabetes and asthma.
Apples, because of the presence of flavonoids, inhibit the growth of carcinogenic substances in the bladder and thus, diminish the risk of bladder cancer, especially in smokers.
Eating apples has been long associated with improvement of the lung function.
Researches have suggested that apples may protect post-menopausal women from osteoporosis and may also increase bone density.
The antioxidants and flavonoids present in apples help in the reducing the risk of respiratory diseases like chronic obstructive pulmonary disease (COPD).
The fiber and phytonutrients present in apples help in the reduction of blood cholesterol and also improve bowel function. In fact, apple juice has been found to restrain the oxidation of the harmful cholesterol (LDL or low-density lipoprotein).
The phytonutrients present in the skin of apples have been found to inhibit the growth of colon cancer cells.
The presence of dietary fiber in apples helps in better digestion and also promotes weight loss.
Researches have also suggested that foods like apples, which contain flavonoids, might reduce the risk of lung cancer.
Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. They are however contain no saturated fats or cholesterol; but rich in dietary fiber which helps prevent absorption of dietary LDL cholesterol in the gut. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer causing chemicals in the colon.
Apple fruit contains good quantities of vitamin-C and beta carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenols. The total measured anti-oxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. The important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Apples are also good in tartaric acid that gives tart flavor to them. These compounds help body protect from deleterious effects of free radicals.
In addition, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
Apple also contains small amount of minerals like potassium, phosphorus and calcium. Potassium in an important component of cell and body fluids helps controlling heart rate and blood pressure; thus counters the bad influences of sodium.
If symptoms persists consult you doctors!
WATER IS MUCH BETTER THAN ANY SPORTS DRINKS: MOST CHEAPER MEDICINE
Are sports drinks better than water? The beverage industry would like you to think so. According to Beverage Digest, PepsiCo (the maker of Gatorade), the Coca-Cola Company (the maker of Powerade), and others made about 7 billion dollars in 2010 promoting the idea that to prevent dehydration and optimize performance, you need to guzzle their products.
However, unless you are a high-intensity athlete, water is still the best option, without the cost or calories.
Although sports drinks are marketed to the general population, they do not offer added health benefits to sedentary adults or even moderate exercisers but do provide unnecessary amounts of sugar, sodium, and artificial flavorings and preservatives.
A 20-ounce bottle of Powerade is about 150 calories and contains 38 grams of sugar. Responding to America's obesity epidemic, the Center for Disease Control recommends against using drinks with added sugar for purposes of hydration.
With children, use sports drinks with caution
A clinical report published on May 30, 2011, by the American Academy of Pediatrics advises against children drinking sports drinks unless they are participating in prolonged athletic competitions and suggests that even then, the consumption of sports drinks should be carefully managed.
According to the report, the popularity of sports drinks is chipping away at healthier patterns of beverage consumption (such as drinking water or low fat milk) and contributing to childhood overweight and obesity. The citric acid contained in these beverages also causes dental erosion.
Another issue the researchers point out is that most children and teens do not recognize the difference between sports drinks and energy drinks and use them interchangeably. Energy drinks are unregulated by the FDA and contain high amounts of caffeine as well as amino acids and herbs with uncertain health risks and should never be consumed by kids.
For endurance athletes, sports drinks may help
Most sports drinks contain a combination of water, carbohydrates in the form of sucrose or high-fructose corn syrup and electrolytes such as sodium, potassium, and magnesium.
According to the American College of Sports Medicine, athletes who are performing high-intensity, endurance sports for more than 60-90 minutes, especially in hot weather, may experience an improvement in performance after drinking a sports drink.
Carbohydrates can help prevent fatigue by boosting blood sugar levels and replacing glycogen stores in muscles.
Electrolytes carry electrical impulses through the tissues of the body and are important for maintaining proper fluid levels and muscle function. The average person consumes all the electrolytes they need through their daily diet, however some can be lost during excessive sweating.
Try healthy sports drink alternatives
While water is the best choice when you are thirsty or after light-moderate exercise, when you want something with a little extra flavor, there are some natural alternatives that are healthy and taste delicious.
Herbal iced tea: Steeped herbal iced tea makes a pleasing alternative to plain water. Just avoid caffeine and herbs that are diuretic. Mint and verbena are safe, tasty choices that don't require a lot of sweetener.
Low fat milk: 1% or skimmed milk contains the right balance of protein and carbs to help muscles rebuild after vigorous exercise.
Coconut water: The juice from inside young coconuts is high in potassium, antioxidants, and other minerals and is a refreshing non-fat drink. It contains about half the calories of the average commercial sports drink.
Fruit: The American College of Sports Medicine recommends eating fruit to refuel muscles after exercising. A quarter cup of dried fruit or 2-3 pieces of fruit such as apples or oranges will help replace glycogen stores.
Watermelon, honeydew melon, and stone fruits such as peaches and plums contain lots of water for hydration as well as healthy, natural fruit sugars for energy.
Bananas are high in potassium, a key electrolyte, and a good source of carbohydrates.
However, unless you are a high-intensity athlete, water is still the best option, without the cost or calories.
Although sports drinks are marketed to the general population, they do not offer added health benefits to sedentary adults or even moderate exercisers but do provide unnecessary amounts of sugar, sodium, and artificial flavorings and preservatives.
A 20-ounce bottle of Powerade is about 150 calories and contains 38 grams of sugar. Responding to America's obesity epidemic, the Center for Disease Control recommends against using drinks with added sugar for purposes of hydration.
With children, use sports drinks with caution
A clinical report published on May 30, 2011, by the American Academy of Pediatrics advises against children drinking sports drinks unless they are participating in prolonged athletic competitions and suggests that even then, the consumption of sports drinks should be carefully managed.
According to the report, the popularity of sports drinks is chipping away at healthier patterns of beverage consumption (such as drinking water or low fat milk) and contributing to childhood overweight and obesity. The citric acid contained in these beverages also causes dental erosion.
Another issue the researchers point out is that most children and teens do not recognize the difference between sports drinks and energy drinks and use them interchangeably. Energy drinks are unregulated by the FDA and contain high amounts of caffeine as well as amino acids and herbs with uncertain health risks and should never be consumed by kids.
For endurance athletes, sports drinks may help
Most sports drinks contain a combination of water, carbohydrates in the form of sucrose or high-fructose corn syrup and electrolytes such as sodium, potassium, and magnesium.
According to the American College of Sports Medicine, athletes who are performing high-intensity, endurance sports for more than 60-90 minutes, especially in hot weather, may experience an improvement in performance after drinking a sports drink.
Carbohydrates can help prevent fatigue by boosting blood sugar levels and replacing glycogen stores in muscles.
Electrolytes carry electrical impulses through the tissues of the body and are important for maintaining proper fluid levels and muscle function. The average person consumes all the electrolytes they need through their daily diet, however some can be lost during excessive sweating.
Try healthy sports drink alternatives
While water is the best choice when you are thirsty or after light-moderate exercise, when you want something with a little extra flavor, there are some natural alternatives that are healthy and taste delicious.
Herbal iced tea: Steeped herbal iced tea makes a pleasing alternative to plain water. Just avoid caffeine and herbs that are diuretic. Mint and verbena are safe, tasty choices that don't require a lot of sweetener.
Low fat milk: 1% or skimmed milk contains the right balance of protein and carbs to help muscles rebuild after vigorous exercise.
Coconut water: The juice from inside young coconuts is high in potassium, antioxidants, and other minerals and is a refreshing non-fat drink. It contains about half the calories of the average commercial sports drink.
Fruit: The American College of Sports Medicine recommends eating fruit to refuel muscles after exercising. A quarter cup of dried fruit or 2-3 pieces of fruit such as apples or oranges will help replace glycogen stores.
Watermelon, honeydew melon, and stone fruits such as peaches and plums contain lots of water for hydration as well as healthy, natural fruit sugars for energy.
Bananas are high in potassium, a key electrolyte, and a good source of carbohydrates.
VITAMIN B6
Vitamin B6, a part of the vitamin B complex group, is a water-soluble vitamin metabolized in the liver. Although there are several recognized forms, PLP (pyridoxal phosphate) is the active form and cofactor in many aspects of amino acid metabolism, and is necessary for the enzymatic reaction that governs the release of glucose and glycogen.
The seven forms of vitamin B6 are as follows:
The seven forms of vitamin B6 are as follows:
- Pyridoxine (PN): most commonly given as vitamin B6 supplement
- Pyridoxine 5'-phosphate (PNP)
- Pyridoxal (PL)
- Pyridoxal 5'-phosphate (PLP): the metabolically active form (sold as 'P-5-P' vitamin supplement)
- Pyridoxamine (PM)
- Pyridoxamine 5'-phosphate (PMP)
- 4-Pyridoxic acid (PA): the catabolite which is excreted in the urine
All forms of vitamin B except PA can be inter-converted.
Vitamin B6: Functions in the Human Body
Pyridoxal phosphate, the metabolically active form of vitamin B6 is involved in macronutrient metabolism, histamine synthesis, neurotransmitter synthesis, hemoglobin synthesis, and gene expression. Pyridoxal phosphate serves as a coenzyme and facilitates decarboxylation, transamination, racemization, elimination, replacement and beta-group inter-conversion reactions. Vitamin B6 is involved in over 100 chemical processes in the body per minute. These processes include the production of amino acids, creating neurotransmitters such as serotonin, metabolizing energy, and balancing a range of hormones. Like other B-vitamins, B6 also strengthens the immune system.
Vitamin B6: Recommended Daily Intake
The recommended RDI for vitamin B6 is displayed below.
- Infants up to 6 months old: 100mcg
- 6 - 12 months old: 300mcg
- 1 - 3 years old: 500mcg
- 4 - 8 years old: 600mcg
- Males 9 - 13 years old: 1mg
- Males 14+: 1.3mg
- Females 9 - 13 years old: 1mg
- Females 14 - 50 years old: 1.2mg
- Females 50+: 1.5mg
- Pregnant females all ages: 1.9mg
- Lactating females all ages: 2mg
Deficiency of B6 alone is rare and usually associated with a deficiency in other B-vitamins. Alcoholics and the elderly are most at risk, and availability to the body may be impaired by certain drugs such as anticonvulsants and corticosteroids. Clinical B6 deficiency syndrome is a seborrhoeic dermatitis outbreak and neurological symptoms of somnolence, confusion, and neuropathy will also occur. Less severe cases of deficiency will experience metabolic lesions and impaired glucose intolerance.
Vitamin B6: Risk of Overdose
Adverse effects of vitamin B consumption have only ever been observed in supplements and not food intake, yet although Vitamin B6 is a water soluble vitamin, excess RDI over a sustained period will result in neurological problems. Pain and numbness, and in some cases problems walking are typical symptoms of excessive consumption of pyridoxine at a level of 1,000mg per day. The Tolerable Upper Limit (TL) has been set at 100mg/pd by the US FDA (2000).
Source: Wl
WHAT IS VITAMIN B2 AND FUNCTIONS
Vitamin B2 also known as Riboflavin or E101 (additive) is a micronutrient required by humans and other animals for maintaining health.
Vitamin B2 is easily absorbed by the body and is the central component of cofactors FAD and FMN, required by all flavoproteins.
The name riboflavin is derived from the sugar which forms part of its chemical structure, “ribose.”
Ribose is a transposition of arabinose and “flavin.”
Riboflavin is known as the vitamin which gives the orange color to solid B-vitamin preparations and the yellow color to vitamin supplement solutions.
It is also responsible for causing the florescent yellow color in urine when a person has taken high dose B-complex preparations.
Source:weightloss
Vitamin B2 is easily absorbed by the body and is the central component of cofactors FAD and FMN, required by all flavoproteins.
The name riboflavin is derived from the sugar which forms part of its chemical structure, “ribose.”
Ribose is a transposition of arabinose and “flavin.”
Riboflavin is known as the vitamin which gives the orange color to solid B-vitamin preparations and the yellow color to vitamin supplement solutions.
It is also responsible for causing the florescent yellow color in urine when a person has taken high dose B-complex preparations.
Vitamin B2 Functions in the Human Body
Vitamin B2 is needed for a range of cellular processes and is vital for energy metabolism. Key vitamin B2 functions include the metabolism of ketone bodies, carbohydrates, proteins, and fats.Vitamin B2: Recommended Daily Intake (RDI)
RDI recommendations for vitamin B2 are as follows:- A minimum intake of 1.2 mg for persons whose caloric intake may be > 2,000 Kcal.
- RDI for riboflavin differs slightly and adult men and women are advised to consume1.3 mg/day and 1.1 mg/day, respectively.
- For pregnant or lactating women: 1.4mg and 1.6mg, respectively.
- For infants: 0.3-0.4 mg/day.
- For children: 0.6-0.9 mg/day.
Vitamin B2: Risk of Overdose
Riboflavin has low solubility, and as such when taken orally is not toxic. Toxic doses can occur via injection, but excess riboflavin absorbed nutritionally is excreted in the urine. Research studies using large quantities of riboflavin to cure headaches and muscle pain demonstrated no signs of toxicity on the body. Therefore overdose is unlikely unless excessively administered by injection.Source:weightloss
Vitamin A: Food list and Benefits
Vitamin A is one of the most essential vitamins. It is vital for good vision, healthy skin, normal growth and the renewal of body tissue, and it helps protect the body from infections.
Vitamin A is a fat-soluble vitamin that comes in 2 different forms. They are Retinol and Carotene. Retinol is the most purest form of vitamin A, and the Carotene form is converted into Retinol and stored in the liver.
Vitamin A plays an essential role in aiding vision, in maintaining healthy skin and in preserving healthy bones and teeth. It also helps to maintain the mucous membranes, the internal skin surface of our respiratory system and of our digestive organs, and as these are in the first line of attack by an infection, the vitamin became known as the "anti-infective" vitamin for its protective role.
The RNI* for vitamin A for an average adult (not including pregnant or lactating women) is 600-700mcg per day. Normal, healthy adults should NOT exceed 3000 mcg per day!
Consult your doctor before increasing intake of any nutrient or changing your diet in any way!
A List of Rich Sources of Vitamin A
| Vitamin A Rich Foods List | Micrograms (mcg) | Portion |
| Liver (pigs stewed) | 23000 | 100g (3.5oz) |
| Cod liver oil | 18000 | 100g |
| Liver Pate | 7000 | 100g |
| Liver Sausage | 2600 | 100g |
| Butter (fortified with A) | 800 | 100g |
| Margarine (fortified with A) | 750 | 100g |
| Ghee | 700 | 100g |
| Faggots | 450 | 100g |
| Cheese (hard) | 330 | 100g |
| Fresh creams (pasteurised) | > 200 | 100g |
| Eggs | 200 | 100g |
| VEGETABLE SOURCES AS CAROTENE ** | mcg | |
| Carrots (raw) | 8000 | 100g |
| Sweet potato | 4000 | 100g |
| Capsicum pepper (red) | 3800 | 100g |
| Spinach | 3500 | 100g |
| Curly Kale (boiled) | 3200 | 100g |
| Watercress (too little portion size!) | 2500 | 100g |
| Mangoes | 1400 | 100g |
| Apricots | 1200 | 100g |
| Herbs & Spices High Vitamin A Sources but very low portion size! | mcg | per gram |
| Paprika | 360 | 1g |
| Chilli powder | 210 | 1g |
** Carotene - not as rich as Retinol as a source of vitamin A.
"Large doses of vitamin A can be dangerous and will cause nausea, vomiting, dizziness, itching skin and even hair loss. Never exceed the limit. If you eat lots of foods rich in vitamin A in the form of carotene the body will absorb it, but take care not to go overboard with supplements or foods high in vitamin A"
What if you're not getting vitamin A from foods?
The most notable sign of vitamin A deficiency is poor vision. A condition where the eyes are unable to adjust adequately to darkness is known as night blindness.
Vitamin A deficiency can also lead to skin complaints - on the scalp in the form of dandruff, on the face as acne and other blemishes, and on the body as boils or skin infections like eczema and impetigo. Babies skin rashes and infections MAY be due to this deficiency, as babies cannot store Vitamin A as well as adults.
You may become deficient in vitamin A if you are ill - for instance with a respiratory disease such as pneumonia - and reserves of the vitamin drop, or when certain drugs interfere with it.
Who Needs Vitamin A?
While everyone needs vitamin A, pregnant and breast feeding women should ensure that they are getting more than adequate supplies. Some doctors recommend that babies should be given vitamin A drops but, we recommend you consult your doctor about this issue first, and in any case never exceed the stated dosage!
Children who wont be tempted by foods rich in vitamin A may benefit from cod liver oil or halibut oil tablets. Anyone with a skin complaint (especially adults suffering from acne), may be advised to add extra vitamin A to the diet as this may improve the skin.
Elderly people who have poor diets, people with respiratory illnesses, and smokers should also consider vitamin A supplementation or foods high in vitamin A.
Source: WL
Vitamin B3: NIACIN
Vitamin B3, most commonly known as niacin, but also known as nicotinic acid and vitamin PP, is an essential human nutrient. Vitamin B3 is a water soluble, solid vitamin that comes in other forms such as amide and nicotinamide, both of which contain the same biochemical activity. The terms are often used interchangeably. However, it should be noted that nicotinamide does not have the same pharmacological effects as niacin. Nicotinamide does not reduce cholesterol or cause flushing and may be toxic at doses higher than 3g/day.
Vitamin B3: Functions in the Human Body
Vitamin B3 (niacin) is involved in DNA repair and the production of steroid hormones in the adrenal gland. Vitamin B3 is important for maintaining healthy skin and normal nerve and brain functions. It also plays an important part in memory improvement, digestion and the absorption of proteins, fats, and carbohydrates. Niacin is capable of reversing atherosclerosis by reducing total cholesterol, triglycerides, very-low-densitylipoprotein (VLDL), and low-density lipoprotein (LDL), and increasing high-density lipoprotein (HDL). By increasing high-density lipoprotein, niacin can reduce the risk of heart attack.Vitamin B3: Recommended Daily Intake
The recommended daily intake (RDI) for vitamin B3 is as follows:- 16 mg/day for men
- 14 mg/day for women
- 18 mg/day for pregnant or breast-feeding women
- 2–12 mg/day for children
- The Tolerable Upper Limit (UL) for adult men and women is 35 mg/day
Vitamin B3: Risk of Overdose
At high doses niacin can have life-threatening results. Research has shown that doses higher that 1.5-6g per day may lead to dermatological conditions such as flushing and itching, skin rashes, and dry skin. Niacin administered at doses for lowering cholesterol has cause birth defect in laboratory animals and, as such, may cause birth complications in pregnant women. Other health problems related with niacin overdose are gastrointestinal problems such as nausea, indigestion, and liver toxicity.Source: WL
Vitamins that is good for your body
If you're like most kids, you've probably heard at least one parent say, "Don't forget to take your vitamin!" "Eat your salad — it's packed with vitamins!" But what exactly are vitamins?
Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should. When it comes to vitamins, each one has a special role to play. For example:
- Vitamin D in milk helps your bones.
- Vitamin A in carrots helps you see at night.
- Vitamin C in oranges helps your body heal if you get a cut.
- B vitamins in leafy green vegetables help your body make protein and energy.
Vitamins Hang Out in Water and Fat
There are two types of vitamins: fat soluble and water soluble.
When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.
Fat-soluble vitamins are happy to stay stored in your body for awhile — some stay for a few days, some for up to 6 months! Then, 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.
Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate (pee).
So these kinds of vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.
Vitamins Feed Your Needs
Your body is one powerful machine, capable of doing all sorts of things by itself. But one thing it can't do is make vitamins. That's where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don't need one if they're eating a variety of healthy foods.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 trick-or-treating on Halloween. 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 foods are rich in vitamin A?
- milk fortified with vitamin A
- liver
- orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes)
- dark green leafy vegetables (like kale, collards, spinach)
The B Vitamins
There's more than 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 metabolic (say: meh-tuh-bah-lik) activity — this means that they help make energy and set it free 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, so these B vitamins have a really important job.
Which foods are rich in vitamin B?
- whole grains, such as wheat and oats
- fish and seafood
- poultry and meats
- eggs
- dairy products, like milk and yogurt
- leafy green vegetables
- beans and peas
Vitamin C
This vitamin is important for keeping body tissues, such as gums and muscles in good shape. C is also key if you get a cut or wound because it helps you heal. This vitamin also helps your body resist 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 foods are rich in vitamin C?
- citrus fruits, like oranges
- cantaloupe
- strawberries
- tomatoes
- broccoli
- cabbage
- kiwi fruit
- sweet red peppers
Vitamin D
No bones about it . . . vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs.
Which foods are rich in vitamin D?
- milk fortified with vitamin D
- fish
- egg yolks
- liver
- fortified cereal
Vitamin E
Everybody needs E. This hard-working vitamin maintains a lot of your body's tissues, like the ones in your eyes, skin, and liver. It protects your lungs from becoming damaged by polluted air. And it is important for the formation of red blood cells.
Which foods are rich in vitamin E?
- whole grains, such as wheat and oats
- wheat germ
- leafy green vegetables
- sardines
- egg yolks
- nuts and seeds
Vitamin K
Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.
Which foods are rich in vitamin K?
- leafy green vegetables
- dairy products, like milk and yogurt
- broccoli
- soybean oil
When your body gets this vitamin and the other ones it needs, you'll be feeling A-OK!
By: kidshealth
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