Yesterday, I had the day off, so I spent the day with my boyfriend. We are complete opposites when it comes down to dietary habits. I like to eat fresh and light, while he tends to eat everything from fried meat to milkshakes. I can barely handle watching him down a milkshake in 5 minutes since the presence of thousands of calories, artificial sweeteners, and additives give me a mass amount of anxiety. Don’t get me wrong, he does eat fresh food and wants to eat healthier, however, he feels that he doesn’t have the necessary ingredients or time to make food. Getting take out is just so much easier for him. He constantly brings up that he wants to eat more nutritious so I decided to teach him a little bit of some basic nutrition.
We began with vitamins since they are really what nutrition is all about.
Vitamins are essential micro nutrients your body needs to perform different functions through out the body. There are two types of vitamins, fat soluble and water soluble. Water soluble vitamins are needed regularly because they are not stored in the body. Fat soluble vitamins are dissolved in fat and stored in the body for long periods of time. They are stored in the liver and fatty tissue.
Today I will be focusing on Fat Soluble Vitamins:
Fat soluble vitamins are vitamins D, A, K, and E. They are only needed in small amounts and you do not need to consume them every day because our body stores them for such long periods of time. The good thing about these vitamins is that the nutrient content is not diminished when cooking the foods they are in. However, there is a greater risk of toxicity of these vitamins than water soluble vitamins. Consuming them in a healthy diet in regular amounts will not cause a risk of toxicity.
So how can you consume these vitamins?
Vitamin D: Luckily, this vitamin can be made from exposure to sunlight. However, when you do not have the option to get some sunlight, it is important to consume this vitamin through food. It is found in many fish, such as sardine, salmon and mackerel. It can also be found in mushrooms and eggs.
Vitamin D is important for bone and muscle health, since it promotes calcium absorption. It is also related to weight management. There have been many studies that have found a correlation between obesity and vitamin D deficiencies.
Vitamin A: This vitamin can be found in beef liver and eggs. It can also be found in orange foods, such as carrots, sweet potatoes, and apricots. Kale, broccoli and spinach also contain this vitamin.
Vitamin A is a crucial factor in night blindness, since it helps the molecule in your eye send a signal to the brain to create vision. It can help support the immune system, as well as, support wound healing and skin regrowth.
Vitamin K: It can be found in green leafy vegetables, brussels sprouts, spring onions, cucumbers, dried basil, prunes and dairy.
Vitamin K activates the protein that makes your blood clot, so it plays an important role in blood clotting. It helps increase the protein that maintains bone calcium, so it helps keep bones healthy. It is a crucial factor in heart health.
Vitamin E: It can be found in almonds, wheat germ and many vegetables such as spinach, sweet potato and avocado.
Vitamin E is a powerful antioxidant so it is important in skin and hair health. It has been shown to reduce anxiety and cramping while pmsing. It can also decrease the risk of blindness.