Vitamin A What Is It Good For? Vitamin A is important for normal vision, your immune system, and to help your heart, lungs, kidneys, and other organs work properly. Where Can You Find It? Vitamin A is found in meat, poultry, fish, and dairy. It s also found in yellow/orange fruits such as cantaloupe, apricots, and mangoes, and vegetables like leafy greens, broccoli, carrots, and squash.. It is found naturally in many foods and is added to some foods, like milk and cereal. What Happens If You Get Enough Of It? You reduce the risk of blindness or vision loss, cancer, and measles.
B Vitamins Vitamin B1 (Thiamin) This vitamin helps turn the food you eat into energy, and is important for growth, development and cell func on. It s found naturally in many foods and added to some for fied foods. You can find this vitamin in whole grains, cereal, pasta, rice, meat and fish, and beans, seeds and nuts. If you eat enough thiamin, you can reduce the risk of complica ons associated with diabetes, heart failure, and Alzheimer s disease. Vitamin B12 Vitamin B12 helps keep nerve and blood cells healthy, makes DNA, and prevents anemia, which makes people red and weak. It s found naturally in animal foods like beef, fish, eggs, milk and other dairy products, and added to some for fied food, like breakfast cereals. Lack of vitamin B12 in the diet may cause redness, weakness, loss of appe te, anemia, poor memory, and numbness and ngling in the feet and hands. Vitamin B6 This vitamin is found naturally in many foods, and is involved in metabolism, brain development during pregnancy and infancy, and immune func on. You can find it in poultry, fish, potatoes, starchy vegetables, and non-citrus fruits. Ea ng the right amount of vitamin B6 can prevent the risk of certain cancers, anemia, itchy rashes, a weak immune system, and it can improve memory.
Vitamin C What Is It Good For? Vitamin C acts as an an oxidant. It helps protect cells from damage, makes collagen (which is required to help wounds heal), helps absorb iron from plant-based foods, and helps the immune system work properly and fight disease. Where Can You Get It? The best sources of vitamin C are fruits and vegetables. Fruits include oranges, grapefruit, kiwi, and strawberries. Vegetables include red and green peppers, broccoli, baked potatoes, and tomatoes. Some foods may also be for fied with vitamin C just check the label! With Enough Vitamin C, You Will Prevent scurvy, and have a lower risk of developing some cancers and heart disease. You can also reduce the symptoms or severity of the common cold with enough consump on of vitamin C.
Vitamin D & Calcium What Is Calcium? Calcium is a mineral stored in your bones and teeth, where it supports their structure, helps muscles move, and helps blood move throughout your body. Calcium is found in many foods such as dairy products, vegetables like kale and broccoli, certain fish, grains, and for fied breakfast cereals and fruit juices. Not ea ng enough calcium over the long run will Increase the risk of bri le bones later in life. What Is Vitamin D? Vitamin D is important for your health and bones because it helps absorb calcium. Vitamin D is needed for muscles to move and for the immune system to fight off bacteria and viruses. Vitamin D protects your bones, especially when you get older. Few foods naturally contain vitamin D, so most are for fied with it. You can find vitamin D in salmon and tuna, cheese, egg yolks, and mushrooms. For fied foods include milk, breakfast cereals, juice, and yogurt. Your body will make vitamin D when it is exposed to direct sunlight, as well! If you don t get enough vitamin D, the risk of so, thin, and bri le bones is increased. Without enough of these nutrients, your bones may break or fracture more easily if you fall when you get older. Ea ng enough vitamin D can also protect against certain cancers.
Vitamin E What Is It?! Vitamin E is a nutrient found in many foods. It acts like an an oxidant and helps protect cells against damage, especially in your hair, skin, and nails. Vitamin E helps boost the immune system by figh ng off bacteria and viruses. It helps keep blood from clo ng, along with many other important func ons in the body. Where Can You Get Vitamin E? It s found naturally in a lot of foods and is added to some for fied foods. You can get the right amounts by ea ng a variety of foods like vegetable oils, nuts and seeds, and green vegetables like spinach and broccoli. It s also found in for fied breakfast cereals, fruit juices, and margarines. If You Get Enough Vitamin E, You Can Reduce your risk of heart disease, slow down the rate of vision loss, and maintain your brain health!
Iron Quick Facts About Iron Iron is a mineral that the body needs for growth and development. Iron carries oxygen from the lungs to all parts of the body and the muscles. It s also used to make hormones and body ssue. What Foods Provide Iron? You can find iron naturally in many foods and it s added in many for fied foods, too. Eat a variety of lean meat, seafood, and poultry; iron-for fied breakfast cereals and breads; white beans, len ls, kidney beans, and peas; spinach; nuts and some dried fruits like raisins. Iron is be er absorbed when eaten with foods containing vitamin C such as citrus fruits, sweet peppers, tomatoes, and broccoli! What Happens If You Eat Enough Iron? Iron maintains the size and func on of red blood cells, which transport oxygen throughout your body. Iron deficiency reduces your RBCs ability to do this, which causes redness and lack of energy, upset stomach, poor memory and concentra on, and a weakened immune system. This is called anemia.
Vitamin K What Is It and What Does It Do? This nutrient is needed to stay healthy! It s important for your blood and to keep bones healthy, among other func ons. Where Can You Get Vitamin K From? It s found naturally in many foods. Get Vitamin K from green leafy vegetables like spinach, kale, broccoli and le uce; vegetable oils; some fruits like blueberries and figs; and from meat, cheese, eggs, and soybeans. If You Don t Get Enough Vitamin K Severe Vitamin K deficiency can increase your risk of bruising and bleeding problems, but this is not common. Lack of vitamin K can also lead to reduced bone strength and health. A diet rich in Vitamin K can help reduce the risk of heart disease!
Potassium What Does Potassium Do? It is a mineral that is needed for almost everything your body does! It is especially important as an electrolyte, regula ng fluid balance, nerve signals, and muscle contrac ons. What Can You Eat That Has Potassium? It s found in many foods. You can find potassium in fruits like dried apricots and raisins, orange juice, and bananas; in vegetables like acorn squash, potatoes, spinach, tomatoes, and broccoli; in len ls, kidneys beans, soybeans, and nuts; in dairy products like milk and yogurt; and in meats, poultry and fish! When You Eat Enough Potassium, You Will Reduce the risk of increasing blood pressure and kidney stones, increase the amount of calcium in bones! Ea ng potassium can also decrease blood sugar levels over me, and may decrease the risk of Type 2 Diabetes.