By eating well, everyone can add an adequate amount of vitamins to maintain a healthy body. Vitamins are essential for growth, development, strong bones, a healthy immune system, and energy. People receive most of their vitamins from food and supplements. Leafy green vegetables, citrus fruit and whole grains are just a few foods that supply healthy amounts of different vitamins.
Leafy Green Vegetables
Leafy green vegetables such as spinach, collard greens, and kale contain vitamin K and A. Vitamin K helps the body to clot blood, which is especially important for healing the body after a cut. Vitamin A is probably a better-known vitamin than vitamin K. Vitamin A helps people see in dim light. It is also essential for the growth and development of teeth and bones.
Citrus Fruit
Oranges, lemons, limes, and grapefruit are some of the most popular citrus fruits. These fruits are known for providing several vitamins and minerals, particularly vitamin C, which is sometimes referred to as ascorbic acid. Vitamin C aids in the development of strong bones, muscles, and tissue. Vitamin C is also known to help in the absorption of iron. Iron is important in the human body because it helps to produce red blood cells, which carry oxygen through the blood.
A deficiency of Vitamin C is known to cause scurvy, a disease that can be painful and even fatal. Symptoms may include spongy gums, tooth loss, fatigue, nausea, spots on the skin, and severe pain in the joints and muscles, to name a few. Scurvy is rare in industrialized nations, and it is treated with vitamin C.
Whole Grains
The most current food pyramid recommends several servings of grain on a daily basis. 100% whole grain breads, brown rice, pasta and certain cereals belong to the grain group. These foods contain protein and antioxidants. Whole grains are also good sources of B vitamins and vitamin E. Vitamin E helps protect skin from ultraviolet light, and it may help to prevent skin cancer. Vitamin E is also a popular ingredient in many skin and hair care products because it is believed to support healthy-looking skin and hair.
B vitamins are essentially a combination of vitamins that perform numerous functions in the body, including but not limited to the following:
–Helps to support a strong immune system
–Aids in the functioning of the nervous system
–Breaks down proteins, carbs, and fats
–Helps to increase energy levels and prevent fatigue
Many people receive much of their grain servings from the bread they consume. However, shopping for bread can be confusing. Consumers should realize that white bread is made by sifting out parts of the grain in order to improve texture. Unfortunately, this sifting process also removes part of the grain’s vital nutrients. Enriched bread is processed in attempt to replace some of the original nutrients. In short, 100% whole grain breads are the purest and contain the most complete sources of vitamins and nutrients.