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Get your immunization ready for winter

Get your immunization ready for winter


Don't forget about the vitamin supplements especially in this cold weather. Get your immune system ready for the winter!

If you are like most people, you've probably heard at least one of these sayings: 'Don't forget to take your vitamins!' or 'Eat your veggies -- they are packed with vitamins!' or maybe 'Need more energy? Take your vitamins!' But what exactly are vitamins?

Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements. There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health.Types and Examples of Foods

There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins are stored in your fat cells, consequently requiring fat in order to be absorbed. Water-soluble vitamins are not stored in your body; therefore, they need to be replenished daily. Your body takes what it needs from the food you eat and then excretes what is not needed as waste. Here is a list of some vitamin types and common food sources:

Fat-Soluble Vitamins

Vitamin A - comes from orange colored fruits and vegetables; dark leafy greens, like kale
Vitamin D - can be found in fortified milk and dairy products; cereals; (and of course, sunshine!)
Vitamin E - is found in fortified cereals; leafy green vegetables; seeds; nuts
Vitamin K - can be found in dark green leafy vegetables; turnip/beet greens
Water-Soluble Vitamins

Vitamin B1, or Thiamin - come from whole grains; enriched grains; liver; nuts; seeds
Vitamin B2, or Riboflavin - comes from whole grains; enriched grains; dairy products
Vitamin B3, or Niacin - comes from meat; fish; poultry; whole grains
Vitamin B5, or Pantothenic Acid - comes from meat; poultry; whole grains
Vitamin B6, or Pyridoxine - comes from fortified cereals; soy products
Vitamin B7, or Biotin - is found in fruits; meats
Vitamin B9, or Folic Acid (Folate) - comes from leafy vegetables
Vitamin B12 - comes from fish; poultry; meat; dairy products
Vitamin C - comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow, and green peppers

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