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Vitamins Play Important Role
 

 
Daily Bread
The LORD your God will be with you wherever you go.
Joshua 1:9
Necessary vitamins can be found in everyday fruits and vegetables

Not only do eating fruits and vegetables help maintain weight and promote a healthy lifestyle, they provide vitamins and minerals essential to maintaining good health.

By getting more of the following nutrients, you will help your body function more optimally and may help lower the risks of some cancers, heart disease and other health problems. Fruits and vegetables are also good sources of complex carbohydrates and fiber and are naturally low in fat and sodium.

Vitamin Benefits Good Food Sources
A
retinol		 - Promotes bone growth
Keeps hair, skin and eyes healthy		 Tomatoes, cantaloupe, avocado, watermelon, peaches, sweet potatoes, spinach, carrots, broccoli, peas, green peppers, pistachios, chestnuts and pecans
B1
thiamine		 - Processes calories from carbohydrates, proteins and fat
- Plays an important role in the production of energy		 Most fruits and vegetables are not a significant source, but B1 can be found in watermelon, peas and avocado
B2
riboflavin		 - Processes calories from carbohydrates, proteins and fat
- Essential for body growth and production of red blood cells 		Most fruits and vegetables are not a significant source, but B2 can found in kiwi and avocado
B3
niacin		 - Processes calories from carbohydrates, proteins and fat
- Helps digestive functions
- Promotes a normal appetite and healthy skin		 Peaches, bananas, tomatoes, kiwi, avocado, cantaloupe, watermelon, peas, potatoes, mushrooms, corn, lima beans, peanuts, pine nuts, chestnuts and almonds
B6
pyridoxine		 - Helps create antibodies and lowers your chances of having a heart attack
- Maintains normal nerve functions		 Bananas, watermelon, avocado, peas, potatoes and carrots
B9
folate and folic acid		 - Helps in the formation and creation of DNA, making it an important vitamin for pregnant women
- Helps maintain normal brain function, produce red blood cells and prevent anemia		 Kiwi, avocado, blackberries, tomatoes, oranges, strawberries, bananas, lima beans, asparagus, peas, spinach, squash, peanuts, sunflower seeds, chestnuts and macadamia nuts
C
ascorbic acid		 - Strengthens the immune system and prevents cardiovascular disease
- Helps heal minor cuts		 Kiwi, strawberries, oranges, apples, blackberries, watermelon, lime, grapes, artichokes, broccoli, carrots, corn and cucumbers
E - Aids in proper blood clotting
- May help ease the pain of premenstrual symptoms		 Spinach, broccoli, blackberries, bananas, kiwi, almonds, sunflower seeds, pine nuts, peanuts and Brazil nuts
K - Necessary for proper blood clotting Spinach, broccoli, kale, pine nuts, cashews and chestnuts

Published: March 2010
Source: Emily Orto-Medley, clinical dietitian at Baptist Memorial Hospital-Collierville; The American Dietetic Association Complete Food and Nutritional Guide, Roberta Larson Duyff, MS, RD, CFCS, John Wiley & Sons, Inc., 2006


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