Vitamins

Vitamins

Lee este articulo

If you're like most kids, you've probably heard at least one parent say, "Don't forget to take your vitamin!" "Eat your salad — it's packed with vitamins!" But what exactly are vitamins?

Food Guide Pyramid Button Image

Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should. When it comes to vitamins, each one has a special role to play. For example:

Vitamins Hang Out in Water and Fat

There are two types of vitamins: fat soluble and water soluble.

When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.

Fat-soluble vitamins are happy to stay stored in your body for awhile — some stay for a few days, some for up to 6 months! Then, when it's time for them to be used, special carriers in your body take them to where they're needed. Vitamins A, D, E, and K are all fat-soluble vitamins.

Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate (pee).

So these kinds of vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.

Vitamins Feed Your Needs

Your body is one powerful machine, capable of doing all sorts of things by itself. But when it comes to vitamins, it can use some help. That's where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don't need one if they're eating a variety of healthy foods.

Now, let's look more closely at vitamins — from A to K:

Vitamin A

This vitamin plays a really big part in eyesight. It's great for night vision, like when you're trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps your body fight infections by boosting your immune system.

Which foods are rich in vitamin A?

The B Vitamins

There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Whew — that's quite a group!

The B vitamins are important in metabolic (say: meh-tuh-bah-lik) activity — this means that they help make energy and set it free when your body needs it. So the next time you're running to third base, thank those B vitamins.

This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

Which foods are rich in vitamin B?

Vitamin C

This vitamin is important for keeping body tissues, such as gums and muscles in good shape. C is also key if you get a cut or wound because it helps you heal.

This vitamin also helps your body resist infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.

Which foods are rich in vitamin C?

Vitamin D

No bones about it . . . vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs. Vitamin D is made in the skin when exposed to sunlight, or you can get it from the foods you eat.

Which foods are rich in vitamin D?

Vitamin E

Everybody needs E. This hard-working vitamin protects your cells and tissues from damage. It is also important for the health of red blood cells.

Which foods are rich in vitamin E?

Vitamin K

Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.

Which foods are rich in vitamin K?

When your body gets this vitamin and the other ones it needs, you'll be feeling A-OK!

Reviewed by: Mary L. Gavin, MD
Date reviewed: January 2011
Originally reviewed by: Mary Frances Picciano, PhD





Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2014 The Nemours Foundation/KidsHealth. All rights reserved.





Bookmark and Share

Related Resources
Web SiteMyPlate Kids' Page This portion of the ChooseMyPlate.gov site offers a Blast Off game for kids, coloring pages, and posters.
Web SitePlastic Fork Diaries Plastic Fork Diaries is a site especially for kids that has stories about school, nutrition, and other kids.
Related Articles
Minerals Just like vitamins, minerals help your body grow, develop, and stay healthy. Find out more about minerals in this article for kids.
Go, Slow, and Whoa! A Kid's Guide to Eating Right Want to eat healthier? It's easy when you learn the difference between Go, Slow, and Whoa foods!
Figuring Out Food Labels The food label on a food package is a lot like the table of contents in a book - it tells you exactly what the food contains. Read our article for kids for more about food labels.
Food Guide Pyramid Becomes a Plate Goodbye, Food Guide Pyramid! Hello, MyPlate! The USDA's new divided plate is designed to make it easier to understand healthy eating.
Garden-Fresh Lunches Let's step into the garden for some ideas on what you can pack for lunch. PB&J is great, but not every day!
iGrow iGrow
Sign up for our parent enewsletter