vanilla ice to use in iced coffee or any other summer drink :D
click the image for the recipe!
What are Vitamins?
Vitamins are organic molecules that our body needs and gets from our diet. There are thirteen needed by humans and those are separated into two groups: Water-solubles and fat-solubles.
What Are the Differences Between Water- and Fat-Soluble Vitamins?
The major difference between the two is where your body stores them and what it does when you consume too much. If your body has too much of a water-soluble vitamin it will get rid of it easily through urinating. Fat-soluble vitamins, on the other hand, are deposited into body fat. This makes getting rid of too much difficult and can result in toxic levels.
Meet the Water-Soluble Vitamins
- peanuts, whole grains, legume
- Symptoms of deficiency: tingling, reduced heart function, poor coordination
- meats, dairy, grains, veggies
- Symptoms of deficiency: cracks in skin, often around the mouth
- grains, meats, nuts
- Symptoms of deficiency: confusion, delusions, skin and digestive problems
- whole grains, fruits, dairy, veggies, meats
- Symptoms of deficiency: Tired, tingling, numbness
- whole grains, veggies, meats
- Symptoms of deficiency: anemia, muscular twitching, iritability, convulsions
- veggies, meats, legumes
- Symptoms of deficiency: skin, neural, musculature problems
- oranges, nuts, whole grains, green veggies, legumes
- Symptoms of deficiency: anemia
- dairy, eggs, meats
- Symptoms of deficiency: numbness, loss of balance, anemia
- broccoli, tomatoes, citrus
- Symptoms of deficiency: scurvy (teeth and skin deterioration), problems with wound healing
Meet the Fat-Soluble Vitamins
- dairy, orange and dark green veggies and fruits
- Symptoms of deficiency: blindness, immunity problems, skin problems
- eggs, dairy
- Symptoms of deficiency: bone problems
- seeds, nuts, vegetable oils
- Symptoms of deficiency: nervous system problems
- teas, green vegetables
- Symptoms of deficiency: Blood clotting problems
As a fitblr I often see people talking about egg whites and how great they are and how bad egg yolks are. NO. It breaks my heart to think of all the nutrients of the egg yolk being discarded into eggy heaven.
Egg yolks are good!
Nutrients in a yolk: Egg yolks are jam packed with fat soluble nutrients these include: Vitamins A, D, E, K and carotenoids. These help you boost your immune system, keep your bones, teeth, and skin healthy, reduce the effects of diabetes, and help you reduce the risk of cancer.
Also: Yolks have loads of Zinc, Calcium, Folate and vitamin B12. All of which are super important for you.
But, but, but eggs are full of cholesterol! Cholesterol is needed in the body as it is the building block of hormones, also cholesterol helps repair damaged cells in the body. Cholesterol that comes from processed, super fatty food is bad for you, so don’t go out and eat tons of fried food. When it comes from this incredible egg it is not!
Additionally: Eating only egg whites can cause a biotin deficiency, biotin is the vitamin that gives us strong nails and beautiful hair!
In conclusion: EAT THE WHOLE EGG. It is only 70 calories for one XL egg. It is amazing for you. Tastes great. Now I am not saying go make yourself 20 eggs to make up for your lack of yolky days, but do not be afraid to incorporate into your diet.