Vitamin Enriched

One of the biggest worries foodies have is are they getting enough vitamins. We love our different and varied foods but are they good for us? Are we eating enough to fulfill our daily vitamin requirement? The best advice is still be interested in new foods and culinary trends but be prudent about nutrient deficient foods.

Vitamins are divided into two kinds, water soluble and fat soluble. Water soluble are absorbed quickly into the body's water . They are the eight B vitamins and C. The B vitamins are a varied group including niacin , and the all important folate.Most of the B vitamins are found in liver and kidneys however there's also found in other kinds of food such as whole grain breads and pastas. These are healthier for you than organ meat and versatile.Try a yummy while grain spaghetti with the Vitamin C rich tomato sauce. One of the most important B vitamins is folate.The name comes from the Latin for leaf and it is prevalent in dark, leafy greens. This is spinach,  collards and broccoli . The first can be made so many different ways, from salads to crepe fillings. Collards, also high in Vitamin C, are great sautéed in a mix of olive oil, red peppers and garlic. The same with broccoli It is versatile and can go from omelets to salads. B Vitamin meats range from beef to lobster, both considered luxury foods As for the Vitamin C, this is primarily the citrus fruits but also many vegetables have it too.Kiwi fruit is high in C and it can be made into lush desserts from gelati to tarts.

Fat soluble vitamins require fat to be released into the body. These are Vitamins A,D, E and K. Vitamin A is found in the carotenoids, the veggies and fruits responsible for eye health along with immunity and stem cell growth. There are carrots as part of this group and they can be juiced to create a flavorful salad dressing. Sweet potatoes are also part of this group and they are so versatile. Try them as  trendy  baked fries or whipped with butter and brown sugar , a different take on the usual mash. Dairy products  such as whole milk and butter are also Vitamin A rich and you can use these- sparingly in dishes for prep and flavor.Even though Vitamin D is basically gotten through early morning sunshine but it can also be had through dairy products. To get an extra dose, have Greek  yogurt blended with fresh fruit and honey. One of the most used and talked about is Vitamin E. It aids in skin  and lung health and can be found in the highly tasty  sunflower seeds and almonds, Both can be used to add texture and taste to all sorts of salads. Vitamin K, needed for blood clotting is found in, not surprisingly olive oil and also soy products. There are so many varieties of soy based "fake" meats, you can have an entire week of faux burgers and steaks, and all the while be loading up on K.


You can still eat fun foods  but check to see if they are vitamin rich . This way you have not only great taste but great value. Meals can be varied and lux but also good for you,