Vitamin what?

What vitamins and minerals do Strawberries have? Vitamin C and a little potassium.

How about Bananas? Vitamin C, B-12 and also quite a bit more potassium.

So what?

Like many of you I know we need vitamins and minerals for healthy bodies but other than Vitamin C might help you get over a cold (differing of opinion on that), Vitamin D and calcium helps with bones and potassium can keep you from getting muscle cramps. What about the other alphabet of vitamins? Let’s take a quick look.

  • Vitamin A – Helps vision; helps to build and maintain skin, teeth, bones and mucous membranes. Found in milk, eggs, liver and fish oil.
  • Vitamin B1 (Thiamin) –Helps convert carbs into energy, brain, nerve cells and heart function. Found in grains, beans, meats and nuts.
  • Vitamin B2 (Riboflavin) –Helps cells use oxygen to release energy from food, growth and production of red blood cells. Found in dairy, meat, chicken and leafy greens.
  • Vitamin B3 (Niacin) –Helps skin, tongue, digestive tract and nervous system. Found in nuts, meat, fish, chicken and dairy.
  • Vitamin B5 (Pantothenic Acid) –Helps metabolize fat. Found in whole grains, egg yolks and milk.
  • Vitamin B6 (Pyroxidine) –Helps maintain health of skin and red blood cells. Found in whole grains, bananas, beans and nuts.
  • Vitamin B12 –Helps growth and production of red blood cells. Found in liver, beef, pork, poultry and eggs.
  • Vitamin C (Ascorbic Acid) –Helps protect against infection. Found in citrus fruits, strawberries, tomatoes, peppers and other veggies and fruits.
  • Vitamin D –Helps strengthen bones and teeth. Found in milk, fish oil and exposure to sunlight.
  • Vitamin E –Helps maintain involuntary nervous system and vascular system. Found in  vegetable oil, nuts, leafy greens and asparagus.
  • Biotin (Vitamin B) –Helps breakdown protein, carbs and fats. Found in egg yolks, milk, vegetables and fruits.
  • Folate (Vitamin B) –Helps produce energy and produce red blood cells. Found in leafy greens, beans and broccoli.
  • Calcium –Helps form strong bones and teeth. Found in milk, cheese, green veggies and nuts.
  • Copper –Helps keep blood vessels, nerves and immune system healthy. Found in red meat, poultry, whole grain breads and mushrooms.
  • Iodine –Helps the thyroid and metabolism. Found in milk, cheese and other dairy.
  • Iron –Helps form hemoglobin which carries oxygen in the blood. Found in red meat, poultry, eggs and whole grains.
  • Magnesium –Helps bone growth and normal heart rhythm. Found in peanut butter, spinach and fish.
  • Phosphorus –Helps with bones, teeth and energy production. Found in nearly all foods.
  • Potassium –Helps muscles, heart and kidneys. Found in unprocessed fruits and veggies.
  • Zinc –Helps growth repair and immune system. Found in red meat, fish and legumes.

Berry-Banana Blast

Photo May 11, 11 03 47 AM - Featured Size

These vitamin C, B12 and potassium smoothies also taste just awesome!

Photo May 11, 9 21 00 AM

I used some lower calorie vanilla greek yogurt.

Photo May 11, 10 47 41 AM

All in the Blendtec blender.

Photo May 11, 11 00 32 AM

A fresh tasting, vitamin filled breakfast!

Berry-Banana Blast

Servings: 14 fl oz


1⁄2 c vanilla yogurt
3⁄4 c apple juice
1 banana
3⁄4 c frozen blueberries
11⁄2 c frozen strawberries


Add ingredients to FourSide jar in order listed. Secure lid and select “Smoothie.”

Nutritional Info: Servings 2.0
Sodium 50 mg
Serving Size 14 fl oz
Carbohydrates 50 g
Calories 220
Fiber 5 g
Fat 1.5 g
Sugar 36 g
Saturated Fat 500 mg
Protein 4 g
Cholesterol 4 mg


Tags: , , , , , , , , , , , , , , , , , , , , , ,

Categories: Beverage, Breakfast, Dessert 2, Drink, Fruit 2, kosher, Recipes, snack, Vegetarian

Author:The Ranting Chef

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7 Comments on “Vitamin what?”

  1. February 21, 2015 at 1:01 pm #

    What a lovely purple color! 🙂


  2. February 22, 2015 at 5:01 am #

    This smoothie looks delicious. Especially with a hint of vanilla. Thanks for sharing the recipe. How do you like your blendtec?


  3. February 22, 2015 at 8:16 am #

    You just can’t go wrong with strawberries, blueberries and banana combo! 🙂


  4. Balraj Sidhu
    February 23, 2015 at 9:31 am #

    I’m going to try it soooon!


  5. February 27, 2015 at 12:26 pm #

    This looks fabulous. I adore my Blendtec too – I don’t know what I ever did without it!



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