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Titlu referat: About vitamins

Nivel referat: liceu

Descriere referat:
ABOUT    VITAMINS
Vitamins and minerals
are substances that are found in foods we eat. Your body needs them to work
properly, so you grow and develop just like you should. When it comes to
vitamins, each one has a special role to play. For example:
Vitamin D in milk helps your bones.
Vitamin A in carrots helps you see at night.
Vitamin C in oranges helps your body heal if you get a cut.
B
vitamins in leafy green vegetables help your body make protein and energy.
Vitamins Hang Out in Water
and Fat
There are two types of vitamins: fat soluble and water soluble. When you eat foods that
contain fat-soluble vitamins,
the vitamins are stored in the fat tissues in your body and in your liver. They
go and wait around in your body fat until your body needs them.
Fat-soluble vitamins are happy to stay stored
in your body for awhile - some stay for a few days, some for up to 6 months!
Then, when it's time for them to be used, special carriers in your body take
them to where they're needed. Vitamins A, D, E, and K are all fat-soluble
vitamins.
Water-soluble
vitamins are different. When you eat foods that have water-soluble vitamins,
the vitamins don't get stored as much in your body. Instead, they travel
through your bloodstream. And whatever your body doesn't use comes out when you
urinate.
So these kinds of vitamins need to be
replaced often because they don't like to stick around! This crowd of vitamins
includes vitamin C and the big group of B vitamins - B1 (thiamin), B2
(riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin,
and pantothenic acid.
Vitamins Feed Your
Needs
Your body is one powerful machine, capable of
doing all sorts of things by itself. But one thing it can't do is make
vitamins. That's where food comes in. Your body is able to get the vitamins it
needs from the foods you eat because different foods contain different
vitamins. Though some kids take a daily vitamin, most kids don't need one if
they're eating healthy foods.
Now, let's look more closely at vitamins -
from A to K:
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!



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