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How to EAT your vitamins!

Posted by on Mar. 18, 2012 at 6:43 PM
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How to Eat Your Vitamins

It's possible to get your daily quota from your plate instead of the drugstore shelf. Here, the nutrients you need every day and how to get them from your diet.

Pills might seem like an easy fix, but food provides an abundance of nutrients, as well as fiber, that pills lack, says Mary Ryan, a registered dietitian in Jackson Hole, Wyoming.

These nutrients are what keep your body functioning at its best―building strong bones; improving brainpower, mood, and memory; and possibly helping the immune system ward off ailments both small (a cold) and large (cancer).

"Vitamins should be used only as supplements to the diet, not substitutes for healthy food," says Jeffrey Blumberg, Ph.D., director of the antioxidant research lab at Tufts University, in Boston.

by on Mar. 18, 2012 at 6:43 PM
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by Kitchen Owner on Mar. 18, 2012 at 6:44 PM
1 mom liked this




What the vitamin does

Significant food sources

B1 (thiamin)

Supports energy metabolism and nerve function

spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk

B2 (riboflavin)

Supports energy metabolism, normal vision and skin health

spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

B3 (niacin)

Supports energy metabolism, skin health, nervous system and digestive system

spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp


Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis

widespread in foods

Pantothenic Acid

Supports energy metabolism

widespread in foods

B6 (pyridoxine)

Amino acid and fatty acid metabolism, red blood cell production

bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast


Supports DNA synthesis and new cell formation

tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans


Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance

meats, poultry, fish, shellfish, milk, eggs

C (ascorbic acid)

Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant

spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

A (retinol)

Supports vision, skin, bone and tooth growth, immunity and reproduction

mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver


Promotes bone mineralization

self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish


Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization

polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod


Synthesis of blood-clotting proteins, regulates blood calcium

Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver




What the mineral does

Significant food sources


Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions

salt, soy sauce, bread, milk, meats


Maintains fluid and electrolyte balance, aids in digestion

salt, soy sauce, milk, eggs, meats


Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission

potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk


Formation of bones and teeth, supports blood clotting

milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli


Formation of cells, bones and teeth, maintains acid-base balance

all animal foods (meats, fish, poultry, eggs, milk)


Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity

spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas,  sunflower seeds, tofu, cashews, halibut


Part of the protein hemoglobin (carries oxygen throughout body's cells)

artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver


A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus 

spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese


Antioxidant.  Works with vitamin E to protect body from oxidation

seafood, meats and grains


Component of thyroid hormones that help regulate growth, development and metabolic rate

salt, seafood, bread, milk, cheese


Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes

meats, water


Facilitates many cell processes

widespread in foods


Involved in the formation of bones and teeth, helps to make teeth resistant to decay

fluoridated drinking water, tea, seafood


Associated with insulin and is required for the release of energy from glucose

vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts


Facilitates many cell processes

legumes, organ meats

by Kitchen Owner on Mar. 18, 2012 at 6:48 PM

Difference Between Fat and Water Soluble Vitamins

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Water Soluble Vitamin

Many people wonder what the difference between a fat soluble vitamin and a water soluble vitamin is, and what the implications are for their nutrition. There is a big difference between these two types of vitamins, and how they are broken down and used by your body. Understanding both vitamin types will help you optimize your nutrition, so that your body has all the building blocks needed to stay fit and healthy. Part of the difference between these body types is apparent, because one dissolves in lipids, or fats, and the other dissolves in water, and this has an effect on how well your body can use the vitamin to meet your physical needs. If you do not have enough fat in your diet than vitamins which are fat soluble can not be utilized, and the same is true of vitamins that are water soluble if there is not an adequate amount of water in your diet.

The fat soluble vitamins are vitamin A, vitamin D, vitamin E, and vitamin K. They may also go by the name lipid soluble vitamins instead. These vitamins are stored in your body and are dissolved in the stored fat in your body, and are released when fat is broken down to access the vitamins or for other nutritional or energy needs. These vitamins are absorbed in your intestines, and are structurally related. Without these four vitamins, your body could not perform the critical job of repairing daily damage or help your organs function efficiently. Because they are stored in the fat, these vitamins can build up. Fish liver oil and essential omega 3 fatty acids are very rich in both vitamin D and vitamin A, and these vitamins can be stored in your liver until it is needed by your body. These vitamins do not have to be consumed every single day because they can be stored until needed in your body.

There are a number of different water soluble vitamins, and these are all eight B vitamins and the sunshine vitamin, vitamin C. These are the vitamins which are not stored in your body, and because of this you must eat these vitamins every single day to ensure your body has all the nutrients required for proper maintenance and function. Because these vitamins dissolve in water and are excreted through your urine every day, it is impossible to overdose or be in any danger from a buildup in your body. This is also why you need to consume them daily. Your intestine will absorb these vitamins and they are then sent directly into your bloodstream, where they are used or excreted. The eight B vitamins are B1, B2, B3, B5, B6, B7, B9, and B12.

Fat Soluble VitaminTaking a high quality multivitamin every day can ensure that your body gets enough of every water soluble vitamin needed, without having to worry about your diet alone not being enough. Eating a diet that is balanced and nutritious and contains adequate amounts of beneficial oils and fats will ensure that your body can use fat soluble vitamins efficiently and effectively. Many foods are fortified to help meet nutritional needs, and eating a wide variety of foods from all the food groups and taking a multivitamin each morning will make sure you get enough of both vitamin types. This will help you guarantee that you have everything you need to stay fit and healthy. Not having enough of either vitamin type can cause health problems, so make sure your diet is rich in nutrients and a variety of vitamins and phytochemicals. You should also make sure you have enough good fats in your diet and you drink plenty of water. This will let your body use the vitamins present very efficiently and get the most from them.


by on Mar. 19, 2012 at 9:34 AM
1 mom liked this know what I kept seeing over and over in the foods? Spinach!

by Kitchen Owner on Mar. 19, 2012 at 9:37 AM

Quoting elijahsmama09: know what I kept seeing over and over in the foods? Spinach!

yes!  It's a great superfood, IMO.

We don't take any vitamins or supplements (well, my DH does but he doesn't eat as well as the rest of us.)  I've chosen to arrange our meals so that we get all of the vitamins and minerals we need from our food.  Our bodies use natural sources a LOT better than they do synthetic sources.

by on Mar. 19, 2012 at 10:08 AM
I eat spinach like a lettuce leaf. I also blend it into smoothies. You cant tell from the taste.
by Bronze Member on Mar. 20, 2012 at 2:53 PM

Quoting elijahsmama09:

I eat spinach like a lettuce leaf. I also blend it into smoothies. You cant tell from the taste.

Whats the best way to use it in smoothies,frozen or fresh?

GOD first ppl next things last you cant go wrong and w/ GOD and JESUS around you,you will be a a triple strand rope

by on Mar. 21, 2012 at 7:53 PM
Fresh. In my opinion. Just throw it in and process until smooth.
by Kitchen Owner on May. 13, 2014 at 8:37 AM


by Kitchen Owner on Apr. 28, 2015 at 6:42 AM


by Group Admin on Apr. 30, 2015 at 8:59 PM
Thanks for sharing this. A great, informative post.
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