[Kidshealth.org] Vitamins Found In Food

[Guest guest]

Hi everyone...

 

If you haven't taken our poll here at , I

highly encourage that you take a moment to do so.. It is very

helpful.. Apparantely there is a huge call for more information on

vitamins and minerals. While I find isolated supplements contrary

to the principles of natural medicine and instead more akin to

allopathic (contemporary) medicine, I think we can find a workable

solution by learning about the vitamins available in foods- packaged

as nature intended them.

 

Sounds easy, righ? Well, it seems there is not much profit in

recommending foods (unlike supplements) so that information is

harder to find.. What I was able to find was this site geared for

kids.. But good information is good information... And I will keep

searching... And if your concerned about the poor quality of our

foods then I recommend becoming part of the movement to keep organic

foods truly organic...

 

Best wishes,

Misty L. Trepke

www..com

 

 

http://www.kidshealth.org/kid/stay_healthy/food/vitamin.html

 

If you're like most kids, you've probably heard at least one parent

say, " Don't forget 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 go

and 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. And

whatever your body doesn't use comes out when you urinate.

 

So these kinds of vitamins need to be replaced often because they

don't like to 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. Though some kids take a daily vitamin, most kids don't

need one if they're eating 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?

 

eggs

milk

apricots

nectarines

cantaloupe

carrots

sweet potatoes

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 big 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

citrus fruits, such as oranges

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

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 and other dairy products fortified with vitamin D

fish

egg yolks

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.

 

whole grains, such as wheat and oats

wheat germ

leafy green vegetables

sardines

egg yolks

nuts

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.

 

Which foods are rich in vitamin K?

 

leafy green vegetables

liver

pork

dairy products, like milk and yogurt

When your body gets this vitamin and the other ones it needs, you'll

be feeling A-OK!

 

Updated and reviewed by: Mary Frances Picciano, PhD

Date reviewed: August 2004

Originally reviewed by: Roy Proujansky, MD, and Heidi Kecskemethy,

RD, CSP