Eat Your Vitamins

Summer is great for allot of reasons. Just one of the many is the abundance of fresh fruits and veggies that we have access to. Picking them at their peak equates to allot of flavor and nutrients.

Good quality multi-vitamins have become a must for many of us. However, when farms are overflowing with fresh fruits and veggies of every conceivable shape, size and color, it makes the most sense to go directly to the source of key vitamins. Pairing delicious fruits and vegetables along with other healthy foods like savory cheeses, lean meats, fresh eggs and whole grains - along with healthy doses of sunshine - will ensure you get all the nutrients you need.

Whole fruits and veggies - completely unprocessed and unrefined - offer vitamins in a form your body uses best. No supplement manufacturer has been able to perfectly replicate the perfect 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". Plant cells provide the perfect environment for vitamins, minerals and phytochemicals like flavonoids. This environment helps the nutrients to stay at their peak of nutritional value enabling you to get the full spectrum of healthy benefits.

Another great perk to whole foods - you don't have to worry about getting too much of a given vitamin or question whether one nutrient cancels another out. Simply choose a wide variety of colors in your diet and nature will do the rest.

Here are a few helpful guidelines to consider:

What Each Vitamin Does

• A - Vitamin A helps to guard against colds and flues. It is rumored to even help prevent cancer. A helps maintain your respiratory, intestinal and urinary tract. It helps skin and mucous membranes function as barriers to keep nasty viruses and bacteria from entering your body. A is crucial for promoting healthy eyesight. Interestingly, animal sources such as eggs provide vitamin A as is, whereas fruits and veggies contain beta-carotene as well as other carotenoids your body naturally converts to A.

  Find vitamin A in: Carrots, kale, sweet potatoes, spinach, swiss chard, apricots, cantaloupe, mangoes, cheese and milk. (Find also in our Glo Spa Lip Conditioner)

• B - Vitamin B is a chemically related family of nutrients that work as a team. This family includes: thiamin, niacin, riboflavin, pantothenic acid, B6, biotin and folate. These nutrients work together to form food energy. They also work to replace old, worn-out cells with fresh ones. Others aid in keeping brain and nerve cells in working order. Folate helps protect against birth defects (for pregnant women) and when working with B6 & B12 may even help guard against heart disease by reducing levels of homocysteine in your blood.

  Find vitamin B in: Whole wheat, pork, yogurt, avocadoes, asparagus, corn, green beans, leafy greens (like dandelion and collards) onions and peas.

• C - Vitamin C is greatly known for preventing and mitigating the severity of colds. However, C is also a great multitasker. It serves as a powerful antioxidant by countering the effects of free radicals that, if left unchecked, can lead to arthritis, cancer, heart disease and neurological problems. (check out our Pure C for repairing damaged skin

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

• D - Vitamin D is most commonly known for aiding the body in absorbing calcium, thereby preventing osteoporosis. It helps keep teeth and bones strong. It also regulates cell growth which can prevent mutations that can lead to disease. Only a handful of common foods are naturally high in vitamin D. Therefore, our body's main source is sunlight. To prevent widespread deficiencies, this nutrient is often added to many foods such as dairy products.

  Find vitamin D in: Salmon, sardines, tuna, eggs and fortified milk.

• E - Two of America's biggest killers are heart attacks and strokes. Vitamin E can be a powerful source of fighting these. It helps limit the production of harmful free radicals. These molecules can compromise LDL cholesterol. Left on its own, this cholesterol can build up in your arteries thereby restricting blood flow. E is also important in activating vitamin K.

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

• K - Without vitamin K, small cuts or wounds can spell major trouble. Vitamin K helps stop bleeding by enabling clotting. K also helps strengthen bones and increase bone density. Our bodies have the ability to manufacture this vitamin on their own (from bacteria in our intestines). However it's still important to supplement this with natural food sources.

  Find vitamin K in: Cabbage, cauliflower, lettuce, kale, brussel sprouts, lettuce, spinach, swiss chard and watercress.