[senior citizen]

THE INS AND OUTS OF VITAMINS:

This is taken from the 2013 "The Old Farmer's Almanac" New England version......as "food for thought"....not a manifesto.......

Getting enough vitamins and minerals isn't hard. All you really need to do is eat a healthy diet. Build it around fruits and vegetables (eight to ten servings a day), whole grain breads and cereals, beans, low fat poultry and meat, non fried fish, milk, cheese and yoghurt.

Here is what vitamins do and where they hide in your foods:

VITAMIN A
Good for your eyesight
Helps you see in the dark
Helps fight infections
Helps bone growth

Where it is:
Milk, Cheese, Eggs, Liver
Fish Oil, Yellow Fruits
Dark Green and Yellow Vegetables

B VITAMINS
Help make red blood cells
Help make energy and release it

Where it is:
Whole grains (wheat and oats)
Fish and seafood, meat, poultry, eggs
Dairy products, leafy green veggies
Beans, Peas, Citrus Fruits

VITAMIN C
Keeps gums and muscles healthy
Helps heal cuts
helps body resist infection

Where it is:
Citrus Fruits and Juices, Berries,
Tomatoes, Peppers, Broccoli,
Potatoes, Cauliflower, Cantalupe

VITAMIN D
Makes strong bones and teeth

Where it is:
Milk, Egg Yolks, Fish

VITAMIN E
Helps make red blood cells
Keeps tissues in eyes, skin and liver healthy
Protects lungs from pollution

Where it is:
Whole grains (wheat and oats)
Wheat Germ, Leafy Green Veggies,
Sardines, Nuts, Egg Yolks

VITAMIN K
Enables blood to clot

Where it is:
Leafy green veggies, pork, liver
Dairy products