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

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

I used some lower calorie vanilla greek yogurt.

All in the Blendtec blender.

A fresh tasting, vitamin filled breakfast!

Berry-Banana Blast

Servings: 14 fl oz

Ingredients:

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

Directions:

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

Source: http://www.blendtec.com/recipes/berry_banana_blast