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.
There are two types of vitamins, which are 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. 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.
1. Vitamin A
This vitamin plays a really big part in eyesight. 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)
2. 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. The B vitamins are important in metabolic 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
3. 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
4. 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
5. 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
6. 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
