The ABCs of life

We are what we eat - indeed to a great extent. There is plenty of debate around the subject of inherited genes and the deficiencies that come with it. Well, that is something that can be under our control - but we can try and control the things we can !!Cooking is not all about taste and presentation  it a fine balance between taste and health benefits. 

For my own benefit I thought I would research on the deficiencies and efficiencies of what we eat. So it makes me a better cook and eat healthier - well none of us are getting younger :( so here is what I have been reading and learning.


This is not a comprehensive list and in no way a recommendation for any health issues - please consult your health provider for any health related diet. This is my learning from my own reading which I want to share.


Vitamins are organic compounds which are needed in small quantities to sustain life. It can be  fat soluble or water soluble.


The fat-soluble vitamins  A, D, E, and K — dissolve in fat and can be stored in your body.


The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them.  The body can't store these vitamins. So you need a fresh supply of these vitamins every day.


Minerals minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Like calcium.


VITAMIN A Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.


Found in :  milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.


VITAMIN C needed to form collagen, a tissue that helps to hold cells together. Helps promote healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.


Found in : red berries, tomatoes, kiwi, red and green bell peppers, broccoli, spinach, and juices made from guava, grapefruit, and orange.

VITAMIN D strengthens bones because it helps the body absorb bone-building calcium.

Found In sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk

VITAMIN E antioxidant and helps protect cells from damage. Promotes  healthy  red blood cells. Not to mention it is great for your skin.

Found in vegetable oils, nuts, and green leafy vegetables, avocados, wheat germ, and whole grains.

VITAMIN B 12, B6, Thiamin (B1), Niacin ( B3) Riboflavin (B2) and Folate : Vitamin B12 helps to make red blood cells and helps nerve cell function.

Vitamin B6 is important for brain and nerve function. It  helps the body break down proteins and make red blood cells.

Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function effectively.

Niacin helps the body turn food into energy. It helps maintain healthy skin :):)

Riboflavin is essential for turning carbohydrates into energy and producing red blood cells and great for your eyes.

Folate help make rbc and dna. great for your joints.

Found in potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals, dried beans, soy food,  peas, whole grains like wheat germ, peanuts, legumes (like peas and lentils),  dairy products, green leafy vegetables, broccoli, asparagus and rice.