Vitamins and their importance
Vitamins are organic substances needed in very small amounts but essential for life; they are not building material or energy sources but help enzymes and regulate metabolism. The body mostly gets them from food; some (for example K) are made by gut bacteria, and vitamin D is made in the skin in sunlight. Vitamin A (fish, liver, egg yolk, carotene in carrot and pumpkin) helps vision and growth; if lacking, vision in the dark suffers. Vitamin C (rose hip, citrus, blackcurrant, greens) is needed for tissues and immunity; severe lack causes scurvy. The B group (B₁ – grains, legumes; B₁₂ – animal products) matters for nerves and blood formation. Vitamin D helps absorption of calcium and phosphorus; if lacking, children’s bones become soft and rickets develops – outdoor walks, fish, eggs and medical supervision help. Preserving vitamins: do not boil vegetables long, use them soon after peeling, eat fruit raw. Take vitamin supplements only on a doctor’s advice – excess is harmful; varied food is usually enough.
Make a “colourful food week” table with sources of vitamins A, C, D, B: one food per day. Write rules for safe time in sunlight (with adults, a hat, not at midday heat).