Vitamin A This vitamin plays a really big part in eyesight. It’s great for night vision, like when you’re trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps you grow properly and aids in healthy skin.
Which foods are rich in vitamin A?
* eggs
* milk
* apricots
* nectarines
* cantaloupe
* carrots
* sweet potatoes
* spinach
The B Vitamins
There’s more than one B vitamin. Here’s the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Whew – that’s quite a group!
The B vitamins are important in metabolic (say: meh-tuh-bah- lik) activity – this means that they help make energy and set it free when your body needs it. So the next time you’re running to third base, thank those B vitamins. This group of vitamins is also involved in making red blood cells , which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a big job.
Which foods are rich in vitamin B?
* whole grains, such as wheat and oats
* fish and seafood
* poultry and meats
* eggs
* dairy products, like milk and yogurt
* leafy green vegetables
* beans and peas
* citrus fruits, such as oranges
Vitamin C
This vitamin is important for keeping body tissues, such as gums and muscles in good shape. C is also key if you get a cut or wound because it helps you heal. This vitamin also helps your body resist infection . This means that even though you can’t always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.
Which foods are rich in vitamin C?
* citrus fruits, like oranges
* cantaloupe
* strawberries
* tomatoes
* broccoli
* cabbage
Vitamin D
No bones about it . . . vitamin D is the vitamin you need for strong bones! It’s also great for forming strong teeth. Vitamin D even lends a hand to an important mineral – it helps your body absorb the amount of calcium it needs. Which foods are rich in vitamin D?
* milk and other dairy products fortified with vitamin D
* fish
* egg yolks
Vitamin E
Everybody needs E. This hard-working vitamin maintains a lot of your body’s tissues, like the ones in your eyes, skin, and liver. It protects your lungs from becoming damaged by polluted air. And it is important for the formation of red blood cells.
* whole grains, such as wheat and oats
* wheat germ
* leafy green vegetables
* sardines
* egg yolks
* nuts
Vitamin K
Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut.
Which foods are rich in vitamin K?
* leafy green vegetables
* liver
* pork
* dairy products, like milk and yogurt
When your body gets this vitamin and the other ones it needs, you’ll be feeling A-OK!
