Vitamins 💙

• Source of vitamins

  
  

  • Fats contain vitamins A, D, E and K (in fat-soluble form).
• Micronutrients are substances that the body needs in small doses, such as vitamins. Vitamins are organic compounds that help us to stay healthy.
• Sources of vitamins

  
  

  • Plants.
  • Animals.
• Sources of fat-soluble vitamins

  
  

  • Fatty foods - e.g. beef liver, butter, fatty fish, cheese.
• Storing fat-soluble vitamins

  
  

  • The body stores fat-soluble vitamins it doesn't use up in fat tissue.
  • For this reason, the body doesn't have to take in the same quantities of fat-soluble vitamins every day.
  • This also means we're in danger of storing an excess of these vitamins.
  • This shouldn't be a problem for someone eating a balanced diet. But someone taking multivitamin supplements can risk building up an excess.
• Vitamins that dissolve in water are called water-soluble vitamins. Examples include B and C vitamins.
• Intake

  
  

  • Generally, the body doesn't store water-soluble vitamins like it does fat-soluble vitamins.
  • This means we must take them in every day.
• Excess amounts

  
  

  • As the body excretes water-soluble vitamins in urine, we're unlikely to experience serious side effects from having excess amounts.
  • That being said, having too much vitamin C can lead to diarrhoea and stomach pains.
• Antioxidants help defend our bodies against chemicals. You should prepare fruit and vegetables carefully so as not to lose vitamins.
• Antioxidants

  
  

  • We mostly get antioxidants, like vitamins A, C and E, from fruits and vegetables, as well as other foods including whole grains, nuts, and some poultry, fish and meat.
  • Antioxidants help to protect body cells from free radicals, which are chemicals that can damage body cells.
• Preparing fruit and vegetables

  
  

  • It's important that we only prepare fruit and vegetables when we plan to eat them as they lose vitamin C as soon as they're exposed to air.
  • As vitamins B and C are water-soluble, you shouldn't leave fruits and vegetables in water for too long. The B and C vitamins they contain will dissolve.
  • Cutting fruit and vegetables into tiny pieces means exposing more of their surface areas to air and water. Try to avoid chopping them too small.