Vitamins and minerals are substances that are found in foods we eat. Our body needs them to work properly, so you grow and develop just like you should. A vitamin is a nutrient that is an organic compound required in tiny amounts for essential metabolic reactions in a living organism.
Our body is one powerful machine, capable of doing all sorts of things by it self. But one thing it can’t do is make vitamins. That’s where food comes in. Our body is able to get the vitamins it needs from the foods we 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.
But in large doses, some vitamins have documented side effects that tend to be more severe with a larger dosage. The likelihood of consuming too much of any vitamin from food is remote, but overdosing from vitamin supplementation does occur. At high enough dosages some vitamins cause side effects such as nausea, diarrhea, and vomiting. When side effects emerge, recovery is often accomplished by reducing the dosage. The concentrations of vitamins an individual can tolerate vary widely, and appear to be related to age and state of health. So be wise to consume the vitamins.
The vitamins do we need to stay healthy are:
Vitamin A. This is for normal cell divisions, healthy eyesight and mucous membranes, the immune system. We can get it from Aoily fishes, butter, cheese, carrots, apricots, green leafy vegetables, mangoes, red peppers.
Vitamins B. All are needed to release the energy from foods and have other key roles too.
Thiamin (B1). Need to carbohydrate metabolism. We can get it from bread and cereal products, potatoes, pork, liver, nuts and pulses.
Riboflavin (B2). To release and supports the role of other B vitamins. We can get it from milk and milk products, eggs, meat, breakfast cereals.
Folic Acid. For cell division and the formation of DNA and proteins in the body; may help to reduce the risk of heart disease. We can get it from leafy vegetables, liver, wholegrain cereals, nuts and pulses. Try to eat more foods with this vital vitamin.
Vitamin B6. This is for proteins metabolism. We can get it from meat, fish, eggs, soya beans, oats and nuts.
Vitamin B12. For metabolism and maintenance of nerve cells. We can get it from meat and fish in the diet, also made by bacteria in the gut.
Vitamin C. A powerful antioxidant; also needed for healthy gums, teeth, bones and skin, wound healing. Helps iron absorption. We can get it from fruit and vegetables, especially citrus fruits and juices, tomatoes, potatoes, green vegetables, kiwi fruits, blackcurrants.
Vitamin D. For healthy bones and teeth – calcium cannot be absorbed without it. We can get it from sunshine, oily fish (tuna, salmon, sardines, mackerel), fortified margarines.
Vitamin E. An antioxidant which may protect against various diseases linked to ageing. We can get it from vegetable oils, wheatgerm, nuts, seeds, margarine.
Vitamin K. Vitamin K is the cloth master! Remember the last time we got a cut? Our blood did something special called clotting. This is when certain cells in our blood act like glue and stick together at the surface of the cut to help stop the bleeding. We can get it from leafy green vegetables, dairy products, like milk and yogurt, broccoli and soybean oil.
When our body gets this vitamin and the other ones it needs, we will be feeling OK!
