Vitamins
If you're like most kids, you've probably heard at least one parent say, "Don't
forget to take your vitamin!" or "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 whole grains help your body make energy from food.
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 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. Whatever your body doesn't use comes out when you urinate
(pee).
So these kinds of vitamins need to be replaced often because they don't 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 when it comes to vitamins, it can use some help. 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. The key is to eat different foods to get an assortment
of vitamins. Though some kids take a daily vitamin, most kids don't need one if they're
eating a variety of 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 your body
fight infections by boosting your immune system.
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)
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 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
Vitamin C
This vitamin is important for keeping body tissues, such as gums, bones, and blood
vessels 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
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. Vitamin D is made
in the skin when exposed to sunlight, or you can get it from the foods you eat.
Which foods are rich in vitamin D?
- milk fortified with vitamin D
- fish
- egg yolks
- liver
- fortified cereal
Vitamin E
Everybody needs E. This hard-working vitamin protects your cells and tissues from
damage. It is also important for the health of red blood cells.
Which foods are rich in vitamin E?
- whole grains, such as wheat and oats
- wheat germ
- leafy green vegetables
- vegetable oils like sunflower, canola, and olive
- egg yolks
- nuts and seeds
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
When your body gets this vitamin and the other ones it needs, you'll be feeling
A-OK!
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