VITAMINS AND MINERALS BY SAMANTHA

VITAMIN A Food Sources:  Dark green, leafy vegetables, deep yellow and orange fruits and vegetables, liver, milk, cheese, and eggs. Function in the Body:  Helps keep skin and hair healthy.  Aids in night vision.  Plays a role in developing strong bones and teeth. ©2002 LEARNING ZONE EXPRESS 2

VITAMIN D Food Sources:  Vitamin D fortified milk, egg yolk, salmon, and liver.  Nonfood Source: the sun. Function in the Body:  Helps the body use calcium and phosphorus.  Plays a role in building strong bones and teeth. ©2002 LEARNING ZONE EXPRESS 3

VITAMIN E Food Sources:  Whole-grain breads and cereals; dark green, leafy vegetables; dry beans and peas; nuts and seeds; vegetable oils; margarine; liver. Function in the Body:  Helps form red blood cells, muscles, and other tissues. ©2002 LEARNING ZONE EXPRESS 4

VITAMIN K Food Sources:  Dark green and leafy vegetables (such as spinach, lettuce, kale, collard greens), and cabbage. Function in the Body:  Helps blood to clot. ©2002 LEARNING ZONE EXPRESS 5

VITAMIN B-COMPLEX Food Sources:  Whole grain and enriched breads and cereals, dry bean and peas, peanut butter, nuts, meat, poultry, fish, eggs, milk. Function in the Body:  Helps the body use the energy from the foods we eat. ©2002 LEARNING ZONE EXPRESS 6

VITAMIN C Food Sources:  Citrus fruits, strawberries, kiwi, broccoli, tomatoes, and potatoes. Function in the Body:  Helps heal wounds.  Helps maintain healthy bones, teeth, and blood vessels. ©2002 LEARNING ZONE EXPRESS 7

CALCIUM Food Sources:  Milk, Cheese, Yogurt, Firm Tofu, Spinach, Almonds, etc. Function in the Body:  Essential for strong bones and teeth, blood clotting, nervous system, heart and muscle function.

IRON Food Sources:  Red and Dark Meat, Legumes, Dark Molasses, Dark Green Vegetables, Whole or Enriched Grains, etc. Function in the Body:  Helps oxygen transport and use, energy metabolism, prevents iron-deficiency.

MAGNESIUM Food Sources:  Whole Grain Cereals, Wheat Germ, Cashews, Peanuts, Halibut, Baked Potato with Skin, etc. Function in the Body:  Helps protein synthesis, energy metabolism, nerve and muscle contractions.

PHOSPOROUS Food Sources:  Cheese, Egg, Milk, Meat, Fish, Poultry, Whole-Grain Cereals, Legumes, Nuts. Function in the Body:  Closely related to the body’s use of calcium

ZINC Food Sources:  Oysters, Wheat Bran and Germ, Beef, Dark Turkey Meat, Ricotta Cheese, pecans. Function in the Body:  Wound healing, growth, taste acuity, resistance to infection.