|
|
What I Learned in Nutrition – Vitamins
By Jen, on March 25th, 2011
Vitamins are probably the most confusing part of this course for me. There are so many and they all do different things. Today’s post is about Fat soluble vitamins!
(image source)
- In general, vitamins are one of the three micro-nutrients. The other two are minerals and water
- All vitamins are essential, meaning we need them in our diet, except for Vitamin D, which we can’t get from our diet naturally
- There are 13 vitamins
- Vitamins are either fat soluble or water soluble
Fat Soluble Vitamins
- These vitamins can be stored in the body, so they are not needed in the diet every day
- Fat is needed in the diet in order to absorb these vitamins
- The major fat soluble vitamins are Vitamin A, D, E, and K
Vitamins can be destroyed by air, water and heat! In order to keep the important vitamins in our food:
- Do not expose produce to air. Store it in an airtight container
- Use little water when cooking or steaming as the vitamins can be lost in the water
- Reduce your cooking time
- Keep food cool in the fridge or freezer
Some fat soluble vitamins
Vitamin A – Beta-carotene
(image source)
- helps with vision, particularly night vision and how your eyes adapt to light at night
- comes from carrots, squash, peppers and other bright colored foods, as well as organ meats
- too much Vitamin A consumption can actually turn a person orange!
Vitamin D – “Sunshine Vitamin”
(image source)
- the body makes Vitamin D through the sunlight
- helps maintain calcium and phosphorus absorption
- you should get 45 minutes a day of sun for adequate Vitamin D
- you can also get Vitamin D from fortified foods such as milk
So, if you eat pretty healthy and you think you’re getting enough vitamins from your diet then you don’t need to take vitamin supplements. I try to take a multivitamin a few times a week on the days I know I won’t be getting all the healthy food I need! Do you get enough vitamins from your diet or do you take vitamin supplements?
|
About Me My name is Jen and I'm a twenty-something living in the Capital Region of Upstate New York. I work full time, love eating delicious and healthy food, running, and attempting to maintain a healthy lifestyle! Follow me as I document my journey of maintaining an 80 pound weight loss.
2012 Race Calendar 1/1 - Hangover Half Marathon 2:08:57
1/8 - HMRRC WS #3 - 10K 56:07
1/22 - HMRRC WS #4 - 3M 28:08
2/5 - HMRRC WS#5 - 10M 1:32:37
2/19 - HMRRC Winter Marathon Relay 1:34:00
3/11 - Shamrock Run - 19:34
4/15 - Women's Half Marathon NYC - 2:07:27
5/6 - Pittsburgh Half Marathon - 2:10:48
5/17 - CDPHP Workforce Team Challenge
5/20 - Cohoes Founder's Day 15K
9/16 - Saratoga Palio Half Marathon
9/28-29 - Ragnar Relay Adirondacks
10/7 - MHR Half Marathon (waitlisted)
11/10 - Richmond Marathon
2011 Race Calendar 1/1 - Sober-Up 3.5 Mile 30:53
2/5 - Florida Today 8K 46:59
2/20 - MHRRC Marathon Relay 53:45
3/13 - Shamrock Run 20:40
4/3 - Cherry Blossom 10 Mile 1:33:57
4/10 - Delmar Dash 43:53
4/30 - Spring Runoff 10K & 5K 1:01:22, 31:27
5/15 - Pittsburgh Half Marathon 2:11:59
5/19 - Workforce Team Challenge 30:12
6/4 - Freihofer's Run for Women 28:18
7/10 - Utica Boilermaker 15K 1:35:54
8/6 - Camp Chingachgook Half Marathon 2:18:55
8/13 - The Warrior Dash New York 1:15:05
9/18 - Tour de Habitat
10/2 - Diva Half Marathon Long Island 2:05:11
10/23 - Fall Foliage Half Marathon 2:14:00
10/30 - Squirrelly Six Trail Run Race canceled!
11/13 - Stockade-athon 15K 1:26:04
11/24 - Troy Turkey Trot 27:07
2010 Race Calendar 5/20 - Workforce Team Challenge 33:30
5/23 - SPAC Rock & Run 27:18
6/5 - Freihofer's Run for Women 27:18
6/12 - KeyBank Run for Pride 5K 26:10
7/4 - Firecracker Four 37:59
7/11 - Utica Boilermaker 15 K 1:39:18
8/7 - Chingachgook Challenge 10K 59:33
9/12 - The Dunkin' Run 10K 57:48
9/19 - The Warrior Dash 47:37
10/10 - MHR Half Marathon 2:04:35
10/31 - Squirrely Six Mile 1:08:33
11/7 - Stockade-athon 15K 1:27:06
11/25 - Bethlehem Turkey Trot 25:05
|
Awesome! This was super informative and interesting.
I take a vitamin B-12 occasionally and a multivitamin when I remember but for the most part I don’t take vitamins. Although if I feel a cold coming on I will load up on echinecea and vitamin C and it almost always does the trick!
I don’t take vitamins, but sometimes I think about taking an iron pill. I’ve had low iron before, but the last time I got it tested I was actually at a good level, even without vitamins
Kate (What Kate is Cooking) recently posted..Modesto Half Marathon Recap
love this! so informational! thanks