Summer is the ideal time to get your vitamins the old-fashioned way - with an abundance of fresh fruits and veggies. Picking them at their peak means lots of flavor and being loaded in nutrients.
Good multi-vitamins have become a staple for most of us. However, when local farms are exploding with fruits and veggies of every shape, size and color, it makes the most sense to go straight to the source. Pair delicious fruits and veggies with other healthy foods like savory cheeses, whole grains, lean meats and fresh eggs - along with a healthy dose of sunshine - and you're sure to get all the nutrients you need.
Whole fruits and veggies - unprocessed and unrefined - offer vitamins in a form your body uses best. No supplement manufacturer has been able to replicate the perfect way in which nature's bounty preserves and delivers these nutrients. A nutrition researcher at Rutgers University, Amy Howell, says "Plants are the world's best chemists". This is due to the fact that plant cells provide the perfect environment for vitamins, minerals and phytochemicals like flavonoids. This environment helps nutrients stay potent and effective so you get the full spectrum of healthy benefits.
Another great perk to whole foods - you never have to worry about getting too much of a specific vitamin or question whether one nutrient will cancel another one out. Your best bet is to choose a variety of colors and nature will do the rest. Here are a few helpful guidelines:
What each vitamin does
A - Vitamin A helps guard against colds and flues and may even help prevent cancer. It helps maintain your respiratory, intestinal and urinary tract. It also helps skin and mucous membranes function as barriers to keep nasty viruses and bacteria from entering your body. Vitamin A is crucial for promoting healthy eyesight. Animal sources such as eggs provide you with vitamin A as is; fruit and vegetables come with beta-carotene as well as other carotenoids your body naturally converts to A.
Find vitamin A in: Cheese, milk, carrots, kale, sweet potatoes, spinach, swiss chard, apricots, cantaloupe and mangoes. (also found in our Glo Spa Lip Conditioner)
B - B vitamins are a chemically related family of nutrients that work together as a team. This family includes: thiamin, niacin, riboflavin, pantothenic acid, B6, biotin and folate. These all work together to form food energy. Some replace old, worn-out cells with fresh ones. Others keep brain and nerve cells in working order. Folate protects against certain birth defects (for pregnant women) and, together with B6 and B12, may guard against heart disease by reducing levels of homocysteine in your blood.
Find vitamin B in: Asparagus, corn, green beans, leafy greens (like dandelion and collards), onions, peas, avocadoes, yogurt, beans, whole wheat and pork.
C - Vitamin C is most commonly known for preventing and mitigating the severity of colds. Did you know that C is also an ultimate multitasker? As a powerful antioxidant, it counters the effects of free radicals that, if left unchecked, can lead to heart disease, arthritis, cancer and neurological problems.
Find vitamin C in: Oranges, cherries, cranberries, kiwi, mangoes, bell peppers, broccoli, brussels sprouts and onions. (check out our Pure C for skin repairing treatments)
D - Vitamin D is widely known for aiding the body to absorb calcium and therefore prevent osteoporosis. It not only helps keeps teeth and bones strong; it also regulates cell growth which can prevent mutations that can lead to disease. There are only a handful of common foods naturally high in vitamin D. Therefore, our body's main source is sunlight. To prevent deficiencies, this nutrient is added to many foods such as dairy products.
Find vitamin D in: Eggs, fortified milk, salmon, sardines and tuna.
E - Looking to defend against two of America's biggest killers - heart attack and stroke? Fill up on Vitamin E. E can help limit the production of harmful free radicals. These molecules can compromise LDL cholesterol. Without vitamin D, this cholesterol can build up in your arteries and restrict blood flow. E also plays a role in activating vitamin K.
Find vitamin E in: Almonds, sunflower seeds, avocadoes, kiwi, mangoes, dandelion greens, leafy greens and tomato puree. (found also in our Guava Shower Gel)
K - Even the smallest of cuts or wounds can spell major trouble without vitamin K in your system. K aids in stopping bleeding by enabling your blood to clot. It also helps strengthen bones and increase bone density. Even though your body can manufacture this vitamin on its own (from bacteria in your intestines), it's still important to obtain it from food sources.
Find vitamin K in: Brussels sprouts, cabbage, cauliflower, kale, lettuce, spinach, swiss chard and watercress.