Sekilas Tentang Vitamin

VITAMINS




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There are two types of vitamins: water-soluble -- B complex and C; or fat-soluble -- A, D, E and K.
Water soluble vitamins except for vitamins B12 cannot be stored in the body, so foods containing these should be eaten daily. They are destroyed by heat and dissolve in water, so foods containing these vitamins should not be overcooked. Fat-soluble vitamins are stored in the body, so excessive intake can be damaging.


Vitamin A:
(includes beta-carotene and retinol): important for growth, fighting infection, healthy skin and hair, strong bones, tooth enamel and night vision. Good sources of beta-carotene: CARROTS, TOMATOES, RED PEPPER, APRICOTS, MANGOES, CANTALOUPE MELON, SWEET POTATO AND DARK GREEN LEAFY VEGETABLES. Good sources of retinol: LIVER, CHEESE, EGGS.


B Complex Vitamins:
Important for growth, development of a healthy nervous system, food digestion. No foods except  liver and yeast extract contain all of the vitamins in the B group. Good sources: MEAT, EGGS, SARDINES, TOFU, DARK GREEN LEAFY VEGETABLES, NUTS, YEAST EXTRACT, DAIRY PRODUCE, WHOLEGRAIN CEREALS, BANANAS.


Vitamin C:
Needed for growth and repair of body tissues, healthy skin and healing of wounds. It is also important because it helps the body to absorb iron.
Good sources: CITRUS FRUIT, STRAWBERRIES, BLACKCURRANTS, BLACKBERRIES, KIWI FRUIT, SWEET PEPPER, DARK GREEN LEAFY VEGETABLES, POTATOES.


Vitamin D:
This is nicknamed the sunshine vitamin because it can be manufactured by the body when the skin is exposed to sunlight. It's needed to absorb calcium and posphorus for healthy bones and teeth.
Good sources: SALMON, TUNA, SARDINES, MILK AND DAIRY PRODUCTS, EGGS, MARGARINE.


Vitamin E:
Necessary for the maintenance of the body's cell structure and helps the body t create and maintain red blood cells. Good sources: VEGETABLES OILS, WHEATGERM, NUTS.

VITAMIN C AND SMOKING

An average adult needs about 40mg vitamin C per day. Smokers need up to three times as much because the chemical from cigarettes destroy the vitamin.

(INTRODUCTION OF ANNABEL KARMEL'S FAVOURITE FAMILY RECIPES)

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