"Fruit is definitely on the maintenance diet. It's on the lifestyle diet."

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Types of Vitamins

Vitamins organic food substances are found only in living things, i.e. plants and animals. They are very essential for our bodies to function properly, for growth, energy and for our universal happiness. With very few exceptions the human body cannot produce or synthesize vitamins. They should be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins could also replace food, but that is incorrect. In fact, vitamins cannot be incorporated without also ingesting food. That is why it is greatest to take them with a meal. Synthetic vitamin supplements could be of varying quality, so it is a good idea to get your supplements from a consistent source. The information is gathered from United States Department of Agriculture (USDA) Food & Nutrition Center.

Vitamin A:
Vitamin A helps in cell reproduction. It also inspires immunity and is required for formation of some hormones. Vitamin A helps vision and also promotes bone growth, tooth development, and helps preserve healthy skin, hair, and mucous membranes. It has been shown to be an efficient preventive against measles. Deficiency of vitamin A could cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all descriptions of Vitamin A.

Vitamin B1 (Thiamine):
Vitamin B1/thiamine is significant in the production of energy. It helps the body cells exchange carbohydrates into energy. It is also necessary for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine could even leave one exhausted and weak.

Note: Most fruits and vegetables are not an important source of thiamine.

Vitamin B2 (Riboflavin):
Vitamin B2 or riboflavin is vital for body growth, reproduction and red cell production. It helps in releasing energy from carbohydrates.

Note: Most fruits and vegetables are not a major source of riboflavin.

Vitamin B3 (Niacin):
Niacin helps in the functioning of the digestive system, skin, and nerves. It is also significant for the conversion of food to energy.

Vitamin B5 (Pantothenic acid):
Pantothenic acid is necessary for the metabolism of food in addition to the formation of hormones and (good) cholesterol.

Vitamin B6 (Pryidoxine):
B6 plays a role in the formation of antibodies in the immune system. It helps keeping normal nerve function and acts in the creation of red blood cells. It is also necessary for the chemical reactions of proteins. The higher the protein intake, the more want there is for vitamin B6. Too little B6 in the diet could cause dizziness, nausea, confusion, irritability and convulsions.

Vitamin B9 (Folate/folic acid):
Folate and folic acid are both forms of B9. Folate occurs obviously in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to make red blood cells, plus components of the nervous system. It helps in the formation and creation of DNA and maintaining standard brain function, and is a vital part of spinal fluid. It has also been verified to decrease the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is very important for proper cell growth and development of the embryo. That is why it is chief for a woman to have enough folate/folic acid in her body both before and during pregnancy.

Vitamin B12:
Like the other B vitamins, vitamin B12 is vital for metabolism. It helps in the formation of red blood cells and in the protection of the central nervous system. Vitamin B12 is the one vitamin that is obtainable only from fish, poultry, meat or dairy sources in food.

Vitamin C:
Vitamin C is one of the most significant of all vitamins. It actually plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to defend your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals could also cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an efficient antiviral agent.

Vitamin D:
Vitamin D is known as the "sunshine vitamin" as it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is sufficient to produce the body's requirement of vitamin D. This means that we don't require obtaining vitamin D from our diet unless we get extremely little sunlight – usually not a problem for children. Vitamin D is vital to the human body as it promotes incorporation of calcium and magnesium, which are necessary for the normal development of healthy teeth and bones. It also helps maintain ample levels of calcium and phosphorus in the blood.

Vitamin E:
Like vitamin C, vitamin E plays a important role as an antioxidant, thereby defending body tissue from the damage of oxidation. It is significant in the formation of red blood cells and the use of vitamin K. Many women also use it to assist reduce the appearance of wrinkles, and mothers use it to help mend minor wounds without scarring, as it is valued for its ability to calm and heal broken or stressed skin tissue.

Vitamin K:
Vitamin K is fat soluble and plays a vital role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins concerned in bone health.

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Special fruits for this week



Cantaloupe are served as fresh fruit or as salads or as a dessert with ice cream (Read more)



kiwifruit will be fairly large and plump with thin "fuzzy" brown skin   (Read more)



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