Taste The Rainbow

No I don’t mean eat a large bag of Skittles.

Eating the rainbow refers to eating a VARIETY of fruits and vegetables. My teacher mentioned this in his lecture yesterday. I realized that I eat the same fruits and vegetables everyday, which means that although I am getting lots of vitamins and mineral, I’m actually only getting high concentrations of a few vitamins! I love my pineapple, blueberries, strawberries, apples, bananas, spinach, zucchini, and carrots. but that’s just 1/100000th of the fruits and vegetables (and vitamins!) out there. Fruits and vegetables offer great varying flavors that can enhance a snack or meal. Most importantly, they provide us with vitamins that we need to get from food. That means we need to ingest foods rich in vitamins because we can’t synthesize many on our own.

I originally wanted to write about the requirements of vitamins and I realized how ineffective that might be. Instead of counting your intake, follow the simple rule: eat deeply colorful fruits and vegetables. They are high in antioxidants, vitamins, and (my favorite, as you know) FIBER.

There are many ways people do this: eat it raw, eat it cooked, juice it, blend in into a smoothie. Whatever you do, load your plate (or your cup) with fruits and vegetables. This is the one category people always forget about. We’re omnivores but generally we focus on meat and grains.

Here are the vitamins that some of the fruits and vegetables provide. Note that VITAMINS DO NOT GIVE YOU ENERGY (they have NO CALORIES = NO ENERGY). Don’t let marketing trick you. Also, the benefits from these vitamins help normal function of your body. Imagine if your body didn’t work. Boom. Feast on fruits and vegetables.

Vitamin A–

Good for: vision, antioxidants, skin health
Sources: carrots, pumpkin, spinach

Vitamin B1–

Good for: carbohydrate metabolism, nerve and muscle function
Sources: whole grain, kale, cauliflower, kale, pork (meat)

Vitamin B2–

Good for: food maco nutrition breakdown + body’s use for oxygen
Sources: dairy, green beans, asparagus, bananas, leafy greens

Vitamin B3–

Good for: lowering LDL cholesterol
Sources: meats, fish, mushrooms

Vitamin B5–

Good for: food macro nutrition breakdown
Sources: broccoli, avocados

Vitamin B6–

Good for: nervous system, blood flow, myelin (eye) health
Sources: legumes, whole grains, carrots, spinach, peas

Vitamin B7–

Good for: formation of fatty acids and glucose for our body to use as energy
Sources: swiss chard

Vitamin B9–

Good for: strong blood
Sources: leafy greens, cereal, bread

Vitamin B12–

Good for: many diseases, stress, prevent anemia
Sources: fortified foods like fortified cereals and soy products.

Vitamin C–

Good for: growth, wound healing
Sources:oranges (citrus), guava, broccoli, brussel sprouts, papaya, strawberries, kale

Vitamin D–

Good for: regulation of calcium and phosphorus in our body.
Sources: seafood, fortified foods (OJ, milk (also go out in the sunshine for 30 minutes a day. there’s a max that you can synthesize from the sun)

Vitamin E–

Good for: muscle and nerve function, antioxidant
Sources: wheat germ, avocados, asparagus, broccoli, mangoes, tomatoes

Vitamin K–

Good for: normal blood health and function
Sources: dark leafy greens: kale, swiss chard, collards, spinach

There are even more sources for these vitamins. Remember to

(1) feast on fruits and vegetables

(2) eat a variety!

happy eating

Thomas 🙂


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