Vitamin A: good for your eyes.
Vitamin B: about 12 different chemicals.
Vitamin C: needed for your body to repair itself.
Vitamin D: can be made in your skin, needed for absorption of Calcium.
Vitamin E: reproduction
Vitamin K: plays a critical role in blood clotting
Fat Soluble Vitamins
The fat soluble vitamins are A, D, E, and K. They are usually found with fats in food, and the body absorbs them best when people eat them with some fat. Do not worry about adding fat to the diet so that there will be enough fat soluble vitamins. Only a small amount of fat is needed to help absorb fat soluble vitamins. Some of the good sources of vitamin E are vegetable oils and nuts, and good sources of vitamin D are egg yolk and fish oil. These are also high in fat. Whole grains and deep green leafy vegetables also are good sources of fat soluble vitamins. Even in these, there is enough fat to absorb the vitamins.
Fat soluble vitamins are not easily washed out of food into cooking water because they mix with fat, not water. As a result, these vitamins are not easily lost when one cooks food in water. have various forms, there may see several different names for the same vitamin. This can be confusing when trying to choose a healthful diet. Look at the vitamin table at the end of this fact sheet to help recognize different names for vitamins. This table also will help explain the functions and good sources of each vitamin.
Vitamin A
It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Also, helps cell reproduction. reproduction.
Fruit Sources
Most fruits contain vitamin A, but the following fruits have a significant amount:
Tomatoes,Cantaloupes,Watermelon,Peaches ,Kiwi,Oranges,Blackberries
Vegetable Sources:Sweet potato,Kale,Carrots,Spinach,Avocado,Broccoli,Peas
Asparagus,Squash – summer,Green Pepper
Nut Sources:Pistachios,Chestnuts,Pumpkin Seeds,Pecans,Pine Nuts/Pignolias,Sunflower Seeds,Almonds,Filberts/Hazelnuts
Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.
Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.
Next is Vitamin B Because of there many difference types of Vitamin B I will go over these in the next blog Instead in will go over Vitamin D,C and E first.
Vitamin D
Is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children.
Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.
Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.
Avoid full-fat dairy products or products from cows treated with rBST.
Fruit Sources: None
Vegetable Sources: Mushrooms
Nut Sources: No nuts contain a significant amount of vitamin D.
Vitamin C and Vitamin E
Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.
Fruit Sources: Blackberries,Bananas,Apples,Kiwi,Oranges
Vegetable Sources: None
Nut Sources: Almond,Sunflower Seeds,Pine Nuts/Pignolias,Peanuts,Brazil Nuts
Vitamin K
Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.
Fruit Sources: None
Vegetable Sources: Vitamin K is found in significant quantities in dark green leafy vegetables such as spinach, broccoli, and kale.
Nut Sources: Pine Nuts/Pignolias,Cashews,Chestnuts,Filberts/Hazelnuts
This Article was by Michelle At People's Natural Living
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