Intro to Health pt. 2

Last time, we discussed why we should care what we eat, that eating well along with exercise is essential, health concerns, and what the next step is. So.....what is the next step?

Again, the next step is to take action! Unless we take the first step in anything that we want to achieve, we will never finish. So if our goal is to live a healthy lifestyle, we need to focus on achieving the "result". I think a good look at an excellent source of vitamins is a great place to make our first step.

Vitamins are "an organic compound required by an organism as a vital nutrient in limited amounts." (Wikipedia).  So, we're going to look at a few of the vitamins and look over just some of the fruits and veggies to put on your next grocery list! Where's the best place to start? Let's go with Vitamin B12.


Vitamin B12: 


Vitamin B12 is also known as cobalamin, and is not only a notable source to aid in the formation of blood, but also plays a key role in our nervous systems and brain functions. The lack of B12 in our systems may result in depression, poor memory, and fatigue. It can also be linked to symptoms such as mania and psychosis. So what are some good sources of B12? Not in food or animals, which are both incapable of producing the vitamin. Instead, B12 is taken from archaea and bacteria, which are then made into tablet form. Local stores carry this product in pill form and I feel that this vitamin is a necessity.

Vitamin C:

Vitamin C? Oh yeah, everyone's heard of that one. Isn't another name for that an orange? Well, though the orange is an excellent source to get your C's from, it is only ranked at #7, according to Health Alicious Ness website. There are ten sources of Vitamin C you need to consider. And I never would have guessed the first! 

 1. Yellow Bell Peppers
 2. Guavas
 3. Dark Green Leafy Veggies (like Kale)              
 4. Kiwi
 5. Broccoli
 6. Berries (like strawberries)
 7. Citrus (like oranges)
 8. Tomatoes
 9. Peas
10. Papaya    


Vitamin A:

This vitamin "is involved in immune function, vision, reproduction, and cellular communication. Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea. Vitamin A also supports cell growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs." (according to http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/)

Foods that are rich in Vitamin A are found in:

1. Sweet Potatoes--213.5%

2. Carrots --113.2%

3. Spinach--104.8%

4. Kale--98.3%

5. Mustard Greens--96.2%

6. Collard Greens--80.2%

7. Turnip Greens--61%

8. Swiss Chard--59.5%

9. Winter Squash--59.4%

10. Romaine Lettuce--45.4% 

Vitamin E:

Deficiency with this vitamin is rare, but is known to cause conditions such as: neurological, neuromuscular, anemia, retinopathy, and impairment to immune response problems. Though a poor diet can never cause a deficiency in Vitamin E, this substance benefits your body in five ways: helps to prevent sunstroke and coronary artery disorder or heart disease; alleviates fatigue and aids in getting blood to the scalp; can help heal sunburn and just in general, protect your skin from the sun; has an anti-aging effect on your skin; and lastly, makes your skin and cuticles healthy and fresh.

You can find this vitamin in the following ten food items:

1. Tofu
2. Spinach
3. Nuts
4. Sunflower Seeds
5. Avocados
6. Shellfish
7. Fish (like rainbow trout)
8. Plant oils (like olive oil)
9. Broccoli
10. Squash, pumpkin, and butternut squash

(according to Health Aliciousness)

There you have it! A place to start on a healthy diet of fruits and veggies. I do recommend, however, that you continue to eat your lean meats. People who only eat plants (vegetarians) are at risk for problems down the road such as low cholesterol levels (may lead to early death), colorectal cancer, and "lower bone mineral density" (according to Mother Nature Network).

I again urge you to do research for yourself to find a multitude of other healthy treats that God has provided for us. He knew what He was doing when He packed them with so many nutritious goodies! I hope this helps you know what to start looking for at the grocery store and I pray that God blesses you if you decide to take a healthier view on food.

God bless,
Julianna