Daily Dish for Tuesday 6/21

[Denise85]

Vitamins 101

Why are vitamins such an essential part of your diet? They have been shown to aid in the prevention of heart disease, osteoporosis, cancer, and a variety of other chronic illnesses.

Your body doesn't make vitamins on its own, so you must consume additional vitamins through your diet. But sometimes diet isn't enough — taking a daily multivitamin in addition to eating a balanced diet will ensure that you get all the vitamins you need. Following is a roundup of some of the most important vitamins.

Vitamin A
Role in health: Necessary for normal eyesight, helps form bones and teeth, stimulates white blood cells, and regulates cell growth and division.
Dietary sources: Fortified dairy products and vegetables containing beta-carotene, a precursor to vitamin A, such as broccoli, spinach, and in Phase 2 and 3, sweet potatoes, pumpkin, and carrots. Also, in Phase 2 and 3, fortified breakfast cereals, as well as fruits high in beta-carotene, such as cantaloupe and apricots.

Vitamin B (B6, B12, and Folic Acid)
Role in health: All B vitamins have been shown to aid in the prevention of heart disease, stroke, and cancer. B6 is important in processing proteins, fats, and carbohydrates. B12 is vital in cell development, especially the blood cells. It also provides folic acid, which prevents fetal birth defects.
Dietary sources: B vitamins are added to many grain products, including breakfast cereals and breads (Phase 2 and 3). B12 vitamins are predominately found in lean meats, chicken breast, fish, dairy products, and egg yolk (all Phases). B6 is found in eggs, pork, trans fat-free peanut butter, lean meats, chicken breast, and fish (Phase 1). Some sources of folic acid are dark-green leafy vegetables, legumes, and broccoli (all Phases), as well as wheat germ, whole grains, and sweet potatoes (Phase 2 and 3).

Vitamin C
Role in health: Helps controls infections and plays a role in the production of collagen, a substance vital for building healthy bones, teeth, gums, and blood vessels.
Dietary sources: Tomatoes, broccoli, spinach, red bell peppers (all Phases); fortified breakfast cereals, citrus fruits, berries (Phase 2 and 3).

Vitamin D
Role in health: Essential for building healthy bones.
Dietary sources: Fortified dairy products, egg yolks, and fatty fish like salmon and tuna (all Phases); fortified breakfast cereals (Phase 2 and 3).

Vitamin E
Role in health: Vitamin E's main function is as an antioxidant. While much of the research on antioxidants has focused on cancer prevention, vitamin E may protect against cardiovascular disease as well. Vitamin E is needed for other metabolic processes.
Dietary sources: Vegetable oils, sunflower seeds, egg yolks, green leafy vegetables, nuts (all Phases), and wheat germ and whole grains (Phase 2 and 3).

Vitamin K
Role in health: Crucial for blood clotting.
Dietary sources: Green leafy vegetables, including kale, spinach, collard greens, and parsley (all Phases).