We have all been told not only to eat our fruits and veggies, but eat them in a variety of colors – red, dark green, yellow, blue, purple, white and orange. Why? It not only creates a more visually pleasing plate for ourselves (and our kids!), but it provides us with a broad range of nutrients, including antioxidants!

What are antioxidants?

Antioxidants are nutrients that help prevent or delay some types of cell damage that lead to chronic conditions (heart disease, cancer, vision loss, diabetes, etc.)

Where can we find them? (foods)

Antioxidants obtained from the diet play an important role in the body’s antioxidant defense against free radicals that promote (i.e cause) cell damage, which is linked to an increased risk of a variety of diseases and even to the aging process itself. These antioxidants include Vitamin C, Vitamin E, carotenoids such as beta-carotene and lycopene, and other phytonutrients (substances found in fruits, vegetables, and other plant foods that provide health benefits).

Vitamin C and Vitamin E are especially effective because they help reduce a variety of reactive oxygen species (those free radicals that cause cell damage) and are quickly regenerated back to their active form to neutralize the next set of free radicals — a natural boost to our immune system!

Vitamin C is abundant in fruits and vegetables and offers antioxidant protection against bacterial and viral invaders.

Vitamin E is generally found in nuts, seeds, vegetable oils, and wheat germ to protect unsaturated fat in cell membranes as well as fatty nerve tissue from oxidative destruction.

Carotenoids are colored nutrients/antioxidants generally found in fruits and vegetables as well. (It’s safe to say fruits and vegetables are loaded with a variety of different antioxidants!) This includes beta-carotene (the orange color in carrots) and lycopene (the red color in tomatoes).

Aim for a variety of colors to obtain different antioxidants in foods. Examples of foods that are rich in antioxidants include (but not limited to): prunes, apples, raisins, plums, grapes, alfalfa sprouts, onions, eggplant, beans, whole grains, and fish.

Other antioxidants that can help keep you healthy include zinc (found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products) and selenium (found in Brazilian nuts, tuna, beef, poultry, fortified breads, and other grain products). To get the biggest benefits of antioxidants, eat these raw (if it doesn’t need to be cooked, such as vegetables) or lightly steam them. Don’t overcook or boil them, which can lead to some nutrient loss.

How cooking with color can help your health:

Here are just some of the benefits of eating a variety of colorful fruits and vegetables.

• Red: fruits and vegetables rich in this color help
  aintain a healthy heart, memory function, urinary tract health, and lowers risk of some cancers.
• Orange/Yellow: these fruits and veggies help maintain heart, vision, and immune system health, as well as lower the risk of some cancers. High levels of vitamin C and folic acid are found in these colored fruits and vegetables.
• Green: Fruits and veggies of this color decreases the risk of some cancers as well as heart disease, maintain vision health, protect against birth defects and keep red blood cells, bones, and teeth strong.
• Blue/Purple/Black: these fruits and veggies contain antioxidants that help lower the risk of some cancers, promote healthy aging, and improve urinary tract health, memory function and heart health.
• White/Tan/Brown: a diet rich in these colored fruits and vegetables will enjoy the benefits of lower cancer risk and heart health maintenance. These fruits and vegetables typically include health promoting substances such as folic acid, fiber, potassium, and vitamin C.

How antioxidants affect diabetes:

High blood sugars (hyperglycemia) in those with type 2 diabetes promote auto-oxidation of glucose (blood sugar) to form free radicals, which is why antioxidants can help in reducing diabetic complications as a result of hyperglycemia. Measures of oxidative damages are generally increased in people with diabetes since hyperglycemia creates additional oxidative stress and decreased antioxidant protection. Although evidence does not warrant increased intakes of antioxidants to help treat or delay the onset of diabetes, including antioxidants in our diet can help protect our cells from some oxidative damage.

The best way to stay healthy is to eat a wide variety of vitamin-rich foods. Nutrient dense “super foods” are packed with vitamins, minerals, and antioxidants, which all minimize cell damage that may lead to heart disease, cancer, Alzheimer’s, diabetes, and other chronic conditions. Nutrients work best in our bodies when we get them the natural way — through our diet! It’s best to aim for a variety of healthy foods that contain vitamins, minerals, and antioxidants to ensure a nutritionally balanced diet for optimal health.

Related Post: Eat the Rainbow!

I LOVE chocolate in all its glory – milk, white, dark, with nuts, in liquid form, smothered on a piece of fruit, yum! But knowing that it can be good for my health is a definite plus. I would try to put it in everything, just like I do with chia seeds. However, it is not the quantity of chocolate you eat to access those health benefits, but the specific compounds in chocolate itself.

Truth is, chocolate is too good for us to be feared by us. It’s time to de-demonize this delectable treat, which has a long history of health benefits.

Chocolate has an extensive history dating back thousands of years ago to the time of the Mayans and Aztec civilizations. Then it was introduced to Europe in the Middle Ages to be the chocolate we know today as a sweet, silky and delightful confection. In recent time, extensive research has been highlighted in various media outlets proclaiming links to reduced risks of heart attack, diabetes and stroke, as well as improving brain function. These health benefits are derived from cocoa beans of the cacao tree, where the principal compound of the cocoa bean is polyphenols.

Polyphenols act as an antioxidant in which they help the body’s cells against free radicals that are formed by everyday processes of the body such as, breathing and environmental contaminants (i.e. pollution or cigarette smoke). Furthermore, antioxidants from cocoa have anti-inflammatory, cardioprotective (protects the heart), antiheptoxic (protects the liver), antibacterial, antiviral, antiallergenic, and anticarcinogenic effects.

Within the polyphenol group, one nutrient abundant in cocoa and chocolate are flavonoids. Flavonoids are typically found in a variety of fruits and vegetables with the main type of flavonoids being flavanols. Flavanols are responsible for providing the strong and bitter taste of cocoa, which can be a familiar taste of dark chocolate where flavanols are most prevalent. It is these flavanols that have the positive effects on the heart by lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.

In addition, it has been suggested that chocolate can help reduce belly fat. Though it can pack on the calories and the pounds if consumed in abundance, choosing dark chocolate may be a better option. Dark chocolate consumed moderately, one ounce three times a week, can possess the benefits of curbing appetite; therefore, reducing belly fat.

Most people like me need a chocolate fix once in a while, but we have to do so in moderation. Much of the commercial chocolate sold contains added fat, sugar, calories, and preservatives. But don’t feel guilty sneaking a little piece of dark chocolate, it can keep your heart healthy.

Green represents a lot of terrific things, like “being green” is good for the environment and “making the green” is good for your wallet.  And if you like Saint Patty’s day, you will be sporting some green attire for good luck. 

What about eating your greens?  You never felt that lucky, as a kid, missing play time while staring at a plate of Brussels sprouts that you absolutely refused to eat.  Now looking back on those stubborn nights, you may just realize how lucky you were to be offered those wondrous greens. 

Eating foods of the green variety benefit you in many ways;  the potential for cancer prevention, protection against heart disease and type 2 diabetes, weight management, soluble and insoluble fiber, and not to mention the vitamins, minerals including calcium, antioxidants, phytochemicals, carotenoids, and flavonoids (A.K.A. really good things for your body and metabolism).Now are you interested in stepping up the greens?  

BENEFITS OF GOING GREEN 

LOW IN CALORIES:  Weight management and disease prevention go hand in hand.  By keeping your body at a healthy weight, you reduce your risk of heart disease, diabetes, and certain cancers.  The lower calorie greens typically range between 10-30 calories per ½ cup serving, which can play a very important role in weight management by replacing other high calorie foods.

Low calorie greens to try:   Spinach (1 cup raw = 7 calories), Swiss chard (1 cup = 7 calories), bok choy (1 cup = 10 calories), and cucumber (1/2 medium = 8 calories)

GREAT SOURCE OF FIBER: Greens contain both types of fiber, soluble and insoluble fibers that benefit the heart by reducing cholesterol and the waist line by filling you up on fewer calories.   Both types of fiber are helpful to regulate your blood sugar control.

Fiberful greens to try:  Cabbage (1 cup chopped = 5.16 grams carbohydrate of which 2.2 grams is fiber); Brussel sprouts (4 sprouts = 5.5 grams carbohydrate of which 2 grams is fiber), artichoke (1/2 medium = 6.7 grams carbohydrate of which 3.5 grams is fiber), and spinach (1 cup raw = 1 grams of carbohydrate of which 0.7 grams is fiber).

ANTIOXIDANT RICH: Many green vegetables are an excellent source of Vitamin C, which is an antioxidant.  What this means is that they limit cell damage and help repair cells that have been damaged by free radicals.  When free radicals are in action, they change the cell, which may lead to health risks including illness by decreasing your immune system, heart disease, cancer, and arthritis.

For green vegetables with an excellent sources Vitamin C to try:  Kale (1 cup raw = 80.4 mg), broccoli (1/2 cup cooked = 51 mg), Brussel sprouts (4 sprouts = 48.4 mg), and bok choy (1 cup = 30 mg)

FULL OF FOLATE: Folate is a vitamin found in high amounts in green vegetables, which plays a vital role in cell metabolism, especially for pregnant moms, growing babies and kids.  Folate is also involved in the metabolism of homocysteine.  High levels of homocysteine are connected to heart disease.

Folate rich greens to try:  Spinach (1 cup raw = 58 mcg DFE), brussel sprouts (4 sprouts = 47 mcg DFE), broccoli (1/2 cup cooked = 84 mcg DFE), and asparagus (4 spears = 89 mcg DFE).

LOW FAT:  The majority of green vegetables are naturally low in fat and saturated fat, which is great for your heart!

The following super green veggies have less than 0.5 grams fat per serving:  Kale, asparagus, broccoli, cucumber, brussel sprouts, bok choy, spinach, artichoke, swiss chard, and cabbage.

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The seventh one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is TOMATO!

BENEFITS OF TOMATO

Photo by Maplessinseattle

The debate may go on whether the tasty tomato is a fruit or a vegetable, but one thing is for sure, the tomato is a super food for your body’s metabolism.  Tomatoes are naturally low in calories and high in fiber, both good for satisfying your appetite and maintaining a healthy weight. 

Tomatoes are rich in antioxidants that fight the bad free radicals that are unfortunately present during nutrient metabolism or from the environment (such as pollution and UV rays).  The good news is that a good intake of antioxidant rich fruits and vegetables, including high amounts of tomatoes,  counteract these free radicals. 

The antioxidant most prevalent  in the tomato is lycopene, which is found in large quantities in the outer skin of the tomato, but also found inside too.  Research has found that intake of these antioxidants help protect your body’s cells from damage and decrease risk of heart disease and cancer, especially prostate cancer in men.

Caution: Watch the calories when adding tomato sauce to spaghetti.The calories  in a plate full of pasta can quickly add up. 

Other tomato-based foods that can be dangerous are jars of salsa, cans of diced tomatoes, tomato juice, and tomato soup – all are loaded with sodium.  Be sure to read the labels of these tomatoes for “no added salt” or “low sodium”. 

Incorporating tomatoes into your everyday routine is essential to optimize your metabolism and your health.  Here are a few ideas and recipes to try.

Add tomatoes to all of your meals!

• Add a slice on every sandwich and in your wrap
• Top your salad with baby tomatoes, diced tomatoes, or wedges
• Add chopped tomatoes to eggs and omelets
• Tomatoes are a nice addition to cottage cheese
• Add to pizzas, pastas, stir-fry, and kebabs 

 RECIPES

Baked Parmesan Tomatoes

http://www.eatingwell.com/recipes/baked_parmesan_tomatoes.html

From EatingWell:  August/September 2006

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

4 servings | Active Time: 5 minutes | Total Time: 20 minutes

Ingredients

• 4 tomatoes, halved horizontally
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

Preparation

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition

Per serving : 91 Calories; 6 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 2 g Fiber; 375 mg Sodium; 363 mg Potassium

Caprese Salad

http://www.eatingwell.com/recipes/caprese_salad.html

From EatingWell:  July/August 2008

Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.

4 servings, about 1 1/4 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 2 medium red tomatoes, cut into wedges
• 2 medium yellow tomatoes, cut into wedges
• 3/4 cup diced fresh mozzarella cheese
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh basil
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.

Nutrition

Per serving : 88 Calories; 5 g Fat; 3 g Sat; 0 g Mono; 17 mg Cholesterol; 6 g Carbohydrates; 5 g Protein; 2 g Fiber; 187 mg Sodium; 444 mg Potassium 

Halibut with tomato basil salsa

By Mayo Clinic staff

Dietitian’s tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.

By Mayo Clinic staff

Serves 4

Ingredients

2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces

Directions

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Nutritional Analysis

(per serving)

Avocado Bruschetta

http://www.myrecipes.com/recipe/avocado-bruschetta-10000001021247/

Photo by: Howard L. Puckett

• YIELD: Makes 3 dozen
• COURSE: Appetizers, Hors d’Oeuvres

Ingredients

• 2 avocados, cubed
• 2 plum tomatoes, seeded and diced
• 2 green onions, chopped
• 2 tablespoons fresh lime juice
• 1 tablespoon white wine vinegar
• 1 tablespoon olive oil
• 2 teaspoons hot sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground white pepper
• 1/2 teaspoon salt
• 3 tablespoons olive oil
• 1 garlic clove, minced
• 1/2 teaspoon salt
• 36 French baguette slices
• 1/4 cup fresh cilantro, chopped

Preparation

Combine first 10 ingredients in a bowl; toss gently to combine. Cover and chill 2 hours.

Combine 3 tablespoons olive oil, garlic, and salt. Place bread slices on a baking sheet, and brush evenly with olive oil mixture. Bake at 350° for 12 minutes or until toasted; cool.

Top each toast evenly with avocado mixture. Sprinkle with cilantro before serving.

Coastal Living JANUARY 2005

BOOST YOUR METABOLISM

The secret to boosting your metabolism is  FEEDING your body what it needs.

You must eat the right foods, in the right quantities, to  get your metabolism working for  you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either  increase your metabolism or  your waistline.

First up in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM  is COCOA!

Heart disease is the #1 cause of death of people in your city, state, country, and world. But guess what?  Here’s some great news for all you chocoholics! Dark chocolate and cocoa are super foods that contain a very high amount of antioxidants and flavanols – meaning they have been proven to lower your blood pressure and cholesterol , therefore lowering your risk of heart disease! The darker the chocolate the more super the food!

Another bonus is that cocoa has a low glycemic index (GI). Although it is a sweet treat, it doesn’t impact our blood sugar in the way that other desserts do, which is important when it comes to diabetes prevention.

So far, chocolate does not seem to be so bad, right? Well, what about all the fat? Chocolate in general does have a lot of fat. Although dark chocolate is different; it contains a special saturated fat from the cocoa bean that is unusual. Research has found that this fat actually acts more like an unsaturated fat in the body, therefore not resulting in increased cholesterol like other saturated fats do. Another chocolate bonus!

How to use dark chocolate and cocoa to help optimize your metabolism

1. CHOOSE THE RIGHT CHOCOLATE

So what makes dark chocolate better for us than milk chocolate?  Milk chocolate is by far one of the most popular types of chocolates used in baking and commercial sweets.  The concerns with milk chocolate are high saturated fat (the artery clogging type), high in calories (the weight gaining type), and high in sugar (increasing our blood sugar type!)

Try dark chocolate with the highest percent of cocoa, preferably 60-70% cocoa solids (it’s written on the package). It is the “perfect combination between health and taste.”

When using cocoa in a recipe, limit the fat to 2 tbsp of butter – Butter is needed to mix with the sugar and cocoa in dessert recipes to give them the right textures – try I Can’t Believe It’s Not Butter Sticks.

2. MODERATION

When it comes to reaping all the chocolatey benefits hidden in dark chocolate, one of the most important things to keep in mind is moderation!  One dark chocolate bar has 180 calories, of which 108 calories are from fat. The heart healthy benefits from the dark chocolate are there, but we have to be careful with the total calories and fat in combination with the rest of our diet.  Keep your portions in check!  Try 1 oz or 1/3 of a dark chocolate bar, about 4 squares or less than 40 grams per serving.

3. CAUTION WITH THE “EXTRAS”

Beware of dark chocolate with extra calories, fat, or sugar additives, such as marshmallow, caramel, nougat, nuts, etc.  Another red flag in your quest to picking the right chocolate is to beware of the desserts!  Most baked goods have added butter, sugar and other high calories ingredients that cancel out any of the health benefits that you may have received from the dark chocolate alone.

TIP- Get your chocolate fix by adding dark chocolate to your favorite healthy recipes.

Here’s an example of  a recipe that uses dark chocolate.  Enjoy!

Oatmeal Pumpkin Muffins
Inspired by Carrots-n-Cake and About: Lowfat Cooking

http://www.fitsugar.com/Healthy-Recipe-Oatmeal-Dark-Chocolate-Chip-Pumpkin-Muffins-5813166

Ingredients

1 1/2 cups whole wheat flour
1 1/2 cups old fashioned oats
3/4 cup brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon allspice
1/4 teaspoon ground nutmeg
1 1/2 cups canned pumpkin
3 tablespoons canola oil
one large egg
one large egg white
1/4 cup lowfat milk
1/2 cup dark chocolate chips (optional)
1/2 cup chopped walnuts (optional)

Directions

1. Preheat oven to 375 degrees F and line muffin tin with muffin cups.
2. Whisk dry ingredients and spices together in a large bowl.
3. Add pumpkin, oil, milk, and egg and egg white to a medium size bowl and mix thoroughly. Add wet ingredients to dry ingredient and mix well. Stir in chocolate chips and walnuts.
4. Fill muffin cases evenly and bake for 18 to 25 minutes

Makes 14 muffins.

Many Skinny Gene members who have been successful in weight loss for better health and diabetes prevention have been presented with the same question from their family and friends.  How did you lose it and keep it off?

We ask the questions, but what do we want to hear the answer? 

Are we asking if they went on a miracle diet, dropping pounds and pounds of weight just by taking a tiny pill a day or eliminating broccoli from their diet?  We search and search for that special combination that will give us a quick fix, well, unfortunately, the truth of the matter is that it’s just not that easy…or is it? 

What’s not easy is the commitment to better health.   About 45 million Americans diet each year, we spend $1 billion to 2 billion per year on weight-loss programs with little success.  Many of our programs out there are targeted for weight loss, but they are unable to maintain the weight loss once the program ends.  So my question is why does the program ever end…and why is it a program anyway?  We need to commit to a healthy lifestyle, not a diet that lasts 10 days or 3 months. 

The diet for diabetes gets a bad rap.  We assume diabetics must automatically eliminate all sugar and carbohydrates from their diet….such punishment.  When in actuality this is not true, we should all be eating like diabetics.  There are 5 key things to focus on:

1.  Fiber – found in fruits, vegetables, beans, and whole grains, helps maintain the blood sugars
2. Antioxidants –  found in color rich foods such as berries and spinach , help reduce oxidative stress (toxins) in the body
3. Nutrient dense foods – great sources are fruits and vegetables, low calories with many vitamins and minerals and oh, yes, fiber
4. Fat free dairy – great sources are milk, yogurt, and cottage cheese, help meet your calcium requirements while reducing weight, blood pressure, type 2 diabetes and heart disease
5. Eat breakfast every morning – try to reach for some of those fiber rich cereals and antioxidant rich fruits

Hmmm…do you see a common thread with our 5 keys to a healthier lifestyle, diabetic or not?  Yes!  Focus on fruits, vegetables, beans and whole grains, and you won’t have time to eat much more, well, maybe a little lean protein and essential fat, but you know what we are talking about.  We need to give up the miracle weight loss scheme and commit to follow these principles for better health.  It’s not a magic pill or super duper weight loss overnight, but it will help our body shed those extra pounds and be healthier over time.

By Emily Barr, MS, RD, CNSC

Want More?? Check out these posts from Emily…

Meet Emily

Sweets & Sabotages

Sugar Aliases

Halloween Temptations

High Five to Healthy Lunches

Vitamin D: Sunshine Vitamin, or not?

Summertime Drinks that Won’t Bust Your Diet or Your Waistline

Best Defense Against Cellulite

Water Filled Summer

Value Menu-Eat now, Pay later

Different ages, different requirements to be healthy

Kids Really Do Like Fruits and Vegetables

Spring into Green

Kids in the Kitchen is an annual event designed to address the urgent issues surrounding childhood obesity and poor nutrition by getting children and their parents excited about leading a healthy lifestyle through interactive, hands-on activities.

It was such a joy to teach the importance of vitamins to more than 1,500 attendees this year. We are always so impressed by the parent’s desire to create a healthy home for their families, and the kids’ willingness to learn a fact or two.

It doesn’t hurt, of course, that each child is given a “bingo card” that requires a stamp from our Vitamin Central booth to win prizes.

While we try to unload as much fun vitamin knowledge as we can, at times we’d notice adorable little eyes fixated on the stamp tucked in our hands– waiting anxiously for us to reward them for finding our booth.

Most of the time, the kids are like sponges, taking in whatever they can. We are frequently shocked by how knowledgeable they are about nutrition, and their love for fruits and vegetables.

Last year, one little boy even asked Kim (our Skinny Gene RN) if Vitamin K, referred to as the “Clotmaster”, had anything to do with platelets. Wow!

This year’s best response came from a sweet little girl. When Kim asked her “Where are your bones?” She confidently replied, “At home.” Turns out she has a couple of dogs.

Kids in the kitchen is fun and rewarding, in so many ways. Our hope is that the kids will leave realizing that yes, food should taste good; but it also has a purpose. Eating colorful, vitamin rich foods is important- whether they want to be strong like Popeye, have good vision like Superman, or just wanna live life and play in the sun.

ASK AND YOU SHALL RECEIVE

One of the most common questions we heard was, “How much Vitamin__ should my kid be getting?” We promised to give you the actual breakdown, so here it is, and a quick reminder as to why your kids need these vitamins.

“How Come?”

Vitamins play an important role in the health and development of our children. Adding vitamin-rich foods into our children’s diet is an easy way to help our children live a long and healthy life.

Our booth focused on a  few of the benefits of eating foods rich in A, C, D (and calcium), E, and K.

Vitamin A: Improves your eyesight and helps your body to fight germs

Vitamin C: Forms collagen, which maintains healthy tissues (muscles and gums). This vitamin also helps to boost your immune system.

Vitamin D: Helps your body to absorb calcium, which grows strong bones.

Vitamin E: Protects your skin from harmful UV rays. This vitamin is also a powerful antioxidant that protects your body from disease.

Vitamin K: Allows your blood to clot, which stops cuts from bleeding. It also helps to bind calcium to the bone.

“How Much?”