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Page 26, RURAL-URBAN RECORD, May 9, 2022

• Vitamin B9 (folate): Vital for new cell creation, it helps Healthy Pasta Primavera
prevent brain and spine birth defects when taken early in preg-
nancy. It also may lower risk for colon cancer risk.
• Vitamin B12 (cobalamin): Vitamin B12 is important for
metabolism and energy production. It also helps form red blood
cells and maintain the central nervous system.
• Biotin: Biotin helps to metabolize proteins and carbohy-
drates. It also promotes healthy bones and hair.
• Vitamin C (ascorbic acid): This is an important antioxidant
that promotes healthy teeth and gums. It also helps the body
absorb iron and maintains healthy tissue by promoting wound
healing. Vitamin C may help boost the immune system to help
with illness prevention or recovery.
• Vitamin D (calciferol): Also known as the “sunshine vi-
tamin,” vitamin D is made in the body after individuals spend
time in the sun. It is hard to get enough vitamin D from food
sources alone. Vitamin D also helps the body absorb calcium,
How different vitamins which is vital for healthy bones and teeth.
• Vitamin E (tocopherol): An antioxidant that helps the
affect the body body form red blood cells and use vitamin K. Scientists also
are studying a potential relationship between vitamin E and a
lower risk for Alzheimer’s disease.
At the dawn of a new year, it’s not uncommon for people • Vitamin K (menadione): Vitamin K activates proteins and
take inventory of their personal health and strive to make pos- calcium essential to blood clotting. It also may help prevent hip
itive changes. Being more conscientious of the foods they put fractures.
into their bodies is a start, but some individuals may wonder if In addition to these vitamins, the body needs various min-
supplementation can help them go one step further. erals, including calcium, iron, copper, iodine, magnesium, and
Nutrition Insight reports that 77 percent of American adults more. Speak with a doctor or nutritionist to learn more about
consume dietary supplements, and Nutraceuticals World indi- supplementation. For pasta primavera made easy, try this recipe packed with
cates 98 percent of adult supplement users are taking vitamins vegetables including asparagus, mushrooms, yellow squash,
and minerals. Individuals considering supplements should al- Why breakfast still matters and cherry tomatoes.
ways discuss them with their physicians prior to including them Ingredients:
in their health regimens. Even those who haven’t considered 2 cups whole grain penne pasta
supplements can discuss them with their physicians, as Harvard Many adults recall being told “breakfast is the most im- 1 tablespoon olive oil
Health, MedlinePlus and the U.S. National Library of Medi- portant meal of the day” when they were youngsters. Though ½ cup chopped onion
cine note that various products can provide some significant the accuracy of that phrasing hinges on what people eat during 1 pound fresh asparagus, trimmed and cut into 2-inch pieces
benefits. their morning meal, scientific evidence supports the notion that 2 cups sliced fresh mushrooms
• Vitamin A (retinoids/carotene): Beta carotene can be con- breakfast is important to overall health. A 2017 study published 1 small yellow summer squash, halved lengthwise and sliced
verted into vitamin A as needed. It plays an important role in in the Journal of Physiology found that eating breakfast de- 2 cups cherry tomatoes, halved
vision, keeps tissues and skin healthy, and also is involved with creased the activity of genes involved in insulin resistance and ½ cup shredded carrot
bone growth. increased the amount of sugar taken up by the cells. Those two 2 cloves garlic, minced
• Vitamin B1 (thiamin): Helps convert food into energy, and results suggest that eating breakfast could help protect against 1 tablespoon chopped fresh oregano
is essential for brain health and nerve function. chronic illnesses, including type 2 diabetes. As important as ½ teaspoon ground black pepper
• Vitamin B2 (riboflavin): This works with other B vitamins breakfast can be, more important is what individuals eat for ¼ teaspoon salt
by promoting growth and the production of red blood cells. breakfast. Various cereals contain a significant amount of add- ⅛ teaspoon red pepper flakes
• Vitamin B3 (niacin): Helps convert food into energy. It’s ed sugars, which the Mayo Clinic notes have been linked to a ½ cup freshly grated Parmesan cheese
also essential for healthy skin, blood cells, brain, and nervous host of adverse health effects, including weight gain, increased Lemon wedges
system function. triglyceride levels and tooth decay. In 2019, registered dietitian Directions:
• Vitamin B5 (pantothenic acid): Helps make lipids, neu- nutritionist Sharon Collison told Time magazine that a morning Bring a large pot of lightly salted water to a boil. Add penne
rotransmitters, steroid hormones, and hemoglobin in the body. meal that contains protein, whole grains, healthy fat, and a fruit and cook, stirring occasionally, until tender yet firm to the bite,
• Vitamin B6 (pyridoxine): This vitamin may reduce the or vegetable can increase satiety and reduce risk for snacking about 11 minutes.
risk of heart disease by helping to lower homocysteine levels. later in the day. In addition, such a breakfast should provide Meanwhile, heat oil in an extra-large skillet over medi-
It also helps convert tryptophan into niacin and serotonin, a significant amounts of fiber, vitamins and minerals that can um-high heat. Add onion; cook until softened, 2 to 3 minutes.
mood-regulating neurotransmitter. benefit both short- and long-term health. Add asparagus, mushrooms, and squash; cook until just tender,

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