If you're like most kids, you've probably heard at least
one parent say, "Don't forget to take your vitamin!"
"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 leafy green vegetables help your body make
protein
and energy.
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 one thing it can't do is make vitamins.
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 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)
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
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
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
Vitamin E
Everybody needs E. This hard-working vitamin maintains a lot of
your body's tissues, like the ones in your eyes,
skin
, and liver. It protects your lungs from becoming damaged by
polluted air. And it is important for the formation of red blood
cells.
Which foods are rich in vitamin E?
- whole grains, such as wheat and oats
- wheat germ
- leafy green vegetables
- sardines
- 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!
Reviewed by:
Heidi Kecskemethy, RD, CSP
Date reviewed: September 2007
Originally reviewed by:
Mary Frances Picciano, PhD
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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