VITAMIN

S AND M

INERALS

BY

SA

MA

NT

HA

©2002 Learning Zone Express

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.

2

©2002 Learning Zone Express

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.

3

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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.

4

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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.

5

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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.

6

©2002 Learning Zone Express

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.

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.