Great Food Sources for Getting Your Vitamins
By Ashley Stewart-Carnett, Fit Kids Director & CrossFit Level 1
“Don’t forget to take your vitamins this morning.” As parents, we buy multi-vitamins for our children beginning at a young age. But what are vitamins and how do they help our kids? Vitamins are nutrients that are found in foods we eat. Children’s bodies need these to help them grown and develop properly.
Vitamin A – This vitamin’s special role is to help with eyesight and healthy skin. It helps improve vision at night, as well as sharpening certain colors. Vitamin A also aids in boosting the immune system. Here are some examples of foods where Vitamin A can be found:
Yellow and orange fruits and vegetables (carrots, mango, sweet potato, cantaloupe)
Liver
Leafy green vegetables (kale, spinach)
Diary (milk, yogurt, cheese)
Vitamin B – There are more than one type of B vitamin. The main ones are B1, B6 and B12. This vitamin helps with producing red blood cells and oxygen. Here are some foods that are high with Vitamin B:
Fish and seafood
Eggs
Meat
Whole grains (wheat, oats, cereal)
Milk
Vitamin C – You probably hear people talk more about vitamin C when it becomes cold and flu season. The reason for this is because vitamin C helps your body fight off infections. You can still become sick, but it makes it a little harder for you to become ill. Vitamin C is important for strengthening tissues and muscles. If you get a cut, C will help it heal. Below are some foods that are rich in Vitamin C:
Citrus fruits (oranges, grapefruits)
Broccoli
Tomatoes
Strawberries
Brussels sprouts
Sweet peppers
Vitamin D – Bones, bones, bones … this is the vitamin you need to develop strong bones. Not only does vitamin D help with bones, it strengthens your teeth. Vitamin D can also be absorbed through the skin by sunlight. Below are some foods that are high in Vitamin D:
Fish (salmon, tuna)
Egg yolks
Cheese
Fortified dairy products
Vitamin E – We all need this vitamin. This vitamin helps protect cells and tissues from damage. It also helps with the health of red blood cells. The following foods are high in Vitamin E:
Leafy green vegetables
Egg yolks
Nuts and seeds
Whole grains (wheat and oats)
We are approaching the busy holiday season, also known as cold and flu season. There will be many family get-togethers, neighborhood parties, and events; the perfect place for germs to travel. Let’s begin to boost our kid’s immune systems by adding these vitamins into their diets.
Source List:
https://kidshealth.org/en/kids/vitamin.html?WT.ac=ctg#catfood
https://www.stanfordchildrens.org/en/topic/default?id=kids-need-their-nutrients--1-19820
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/