Eat Your Vitamins

Tis the season to get your vitamins the old-fashioned way - fruits and veggies. Right now you get them at their peak of summer freshness. This means great flavor and nutrients.

High quality multi-vitamins have become a staple for allot of us. But during the time of year when farms are exploding with produce of every imaginable color, shape and size, why not go straight to the source? Fruits and veggies picked at the peak of their summer ripeness provide the most texture and flavor. Pair these tasty treats with other healthy foods like fresh eggs, whole grains, savory cheeses, and lean meats - along with a healthy dose of sunshine - you're sure to get all the nutrients you need.

Whole fruits and vegetables - completely unprocessed and unrefined - offer vitamins in a form your body uses best. In fact, no supplement manufacturer has been able to completely replicate the way nature's bounty preserves and delivers these nutrients. Amy Howell, a nutrition researcher at Rutgers University says "Plants are the world's best chemists". This is because plant cells offer the perfect protective environment for vitamins, minerals, and phytochemicals like flavonoids. This safe haven helps them stay potent and effective so that you get a full spectrum of healthy benefits.

Another perk: With whole foods, you never have to worry about getting too much of a certain vitamin or question whether one nutrient will cancel another one out. The best bet is to choose a variety of colors and nature will do the rest of the work. Here are some basic guidelines:

What does each vitamin do?

• A - Vitamin A helps guard against colds and flues - and possibly helps prevent cancer. Vitamin A also helps maintain your respiratory, intestinal, and urinary tracts, and helps the skin and mucous membranes function as barriers to keep nasty viruses and bacteria from entering your body. It is also crucial for promoting healthy eyesight. Animal sources such as eggs provide the vitamin as is; fruit and veggies come bearing beta-carotene as well as other carotenoids your body naturally converts to A.

  Find vitamin A in: Apricots, cantaloupe, carrots, cheese, collards, eggs, kale, mangoes, milk, sweet potatoes, spinach, and swiss chard. (find also in our Glo Spa Lip Conditioner)

• B - The B vitamins - a chemically related family of nutrients that work as a team - include thiamin, niacin, riboflavin, pantothenic acid, B6, biotin and folate. These all help form food to energy. Some replace old, worn-out cells with fresh new ones, while others keep nerve and brain 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, avocados, beans, corn, green beans, leafy greens (like dandelion and collards), onions, peas, pork, whole wheat and yogurt.

• C - You probably know the benefits of vitamin C when it comes to preventing and mitigating the severity of colds. But did you know that C is the ultimate multitasker? A powerful antioxidant, it counters the effects of free radicals that, left unchecked, can lead to heart disease, cancer, arthritis, and neurological problems. (check out our Pure C for repairing damaged skin)

  Find vitamin C in: Bell peppers, broccoli, Brussels sprouts, cherries, cranberries, kiwi, mangoes, onions, and oranges.

• D - Vitamin D has continued to get growing publicity for its help in aiding the body to  absorb calcium - and therefore prevents osteoporosis. Not only does it keep bones and teeth strong; it also regulates cell growth, which may prevent mutations that can lead to disease. Only a handful of common foods are naturally high in vitamin D; our bodies' 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 - If you're looking to defend against two of America's biggest killers - heart attack and stroke - fill up on E. Vitamin E can help limit the production of harmful free radicals. These molecules can compromise LDL cholesterol, which otherwise can build up in the arteries and restrict blood flow. It also plays a role in activating vitamin K.

  Find vitamin E in: Almonds, avocadoes, dandelion greens, sunflower seeds, kiwi, leafy greens, mangoes, and tomato puree. (found also in our Guava Shower Gel)

• K - Even a small wound or cut could spell major trouble without vitamin K, which stops 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.