Vitamins, and Why We Need Them!
Contributed by Mandy Kalin, Maine SNAP-Ed Nutrition Educator, mandy.kalin@healthyacadia.org.
What Are Vitamins?
Vitamins are organic compounds found in small quantities in various foods. As essential nutrients, our bodies need them to function correctly, and a deficiency in any specific vitamin can lead to health problems. These compounds contain carbon, making them organic, and they are vital for many bodily functions, including growth, digestion, and nerve function.
The Essential Vitamins
There are 13 essential vitamins that our bodies need:
Fat-Soluble Vitamins: A, D, E, K
Water-Soluble Vitamins: C and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate)
The best way to ensure you're getting all the necessary vitamins is by eating a well-balanced diet. This means consuming a variety of foods from all food groups, a concept often referred to as "eating the rainbow."
Getting Your Vitamins: Eat the Rainbow!
The best way to ensure you're getting all the necessary vitamins is by eating a well-balanced diet. This means consuming a variety of foods from all food groups, a concept often referred to as "eating the rainbow." Whole foods, such as fruits, vegetables, grains, and proteins, are rich in vitamins and are the most effective way to meet your nutritional needs.
Types of Vitamins
Fat-Soluble Vitamins
Fat-soluble vitamins (A, D, E, and K) are stored in the body's fatty tissues and liver. These reserves can stay in the body for days or even months, making it possible to have an occasional surplus. Dietary fats aid in the absorption of these vitamins through the intestinal tract.
Water-Soluble Vitamins
In contrast, water-soluble vitamins (including Vitamin C and all B vitamins) are not stored in the body for long. They are excreted through urine, so it's essential to consume these vitamins more regularly. Since the body cannot store them, a consistent intake through diet is necessary.
Learn More About Vitamins
The information about vitamins is extensive, reflecting the vast amount of research dedicated to understanding their roles in health and development. For a concise overview, check out these informative videos:
These videos provide easy-to-understand insights into the importance of vitamins and how to incorporate them into your diet effectively. Remember, "Eat the Rainbow" every day to ensure you’re getting a diverse range of nutrients to support your health!